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Nutrition system for cross country and track — youth through college. Evidence-based protocols and tools.

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Content developed by Luke Rodriguez, MS, RDN.

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© 2026 Luke Rodriguez, MS, RDN. All rights reserved.Registered Dietitian Nutritionist • Head XC Coach • Colorado Springs

For Teams For Parents & Athletes About PricingStart Here

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Preparing resources...

Nutrition system for cross country and track — youth through college. Evidence-based protocols and tools.

Navigation

Home For Teams For Parents & Athletes Tools Nutrition Quiz Portal Pricing About

Resources

Track & Field by Event 1:1 Coaching Coaches' Clubhouse Privacy Policy Terms of Service Disclaimer

Connect

Book a Free Call luke@aspireperformanceRD.com

Content developed by Luke Rodriguez, MS, RDN.

Full disclaimer

© 2026 Luke Rodriguez, MS, RDN. All rights reserved.Registered Dietitian Nutritionist • Head XC Coach • Colorado Springs

Included with Parent & Athlete AccessIncluded with Parent & Athlete Access

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Daily FuelingIncluded with Parent & Athlete Access

Recovery Nutrition: The Golden Window

How to recharge your body within 30 minutes to run fast tomorrow

About This Guide

You don't get faster during the workout; you get faster when you recover. Master the 30-60 minute Golden Window.

What's Covered

The Sponge Effect
The Golden Window Routine
Recovery at Altitude
Common Mistakes
FAQ

What's Included

Snack List Card (printable)

$9

One-time purchase

Luke Rodriguez, MS, RDN

Head Cross Country Coach · Registered Dietitian

Evidence-based sports nutrition for high school cross country and track & field athletes.

Practical, field-tested guidance built for real teams, real schedules, and real teenagers.

or

Get this guide + all other guides with a membership:

View plans & pricing

Already a member?

Login to Access

Included with Parent & Athlete AccessIncluded with Parent & Athlete Access

View Plans Log in

← Back to Courses

Daily FuelingIncluded with Parent & Athlete Access

Recovery Nutrition: The Golden Window

How to recharge your body within 30 minutes to run fast tomorrow

About This Guide

You don't get faster during the workout; you get faster when you recover. Master the 30-60 minute Golden Window.

What's Covered

The Sponge Effect
The Golden Window Routine
Recovery at Altitude
Common Mistakes
FAQ

What's Included

Snack List Card (printable)

$9

One-time purchase

Luke Rodriguez, MS, RDN

Head Cross Country Coach · Registered Dietitian

Evidence-based sports nutrition for high school cross country and track & field athletes.

Practical, field-tested guidance built for real teams, real schedules, and real teenagers.

or

Get this guide + all other guides with a membership:

View plans & pricing

Already a member?

Login to Access