Module 4: Fueling by Mileage > Key Takeaway: Most HS runners get enough protein. They're missing carbs. Match fuel to mileage — and fix the 3.5-hour lunch-to-practice gap with a transition snack. --- The Fueling Framework 20-30 Miles Per Week Carbs: 3-5 g/kg | Protein: 1.2-1.4 g/kg → 3 solid meals + 1 snack | Meal | Example | |------|---------| | Breakfast | Oatmeal + banana + milk | | Lunch | Sandwich, chips, apple | | Snack | Granola bar | | Dinner | Chicken, rice, ve...

Module 4: Fueling by Mileage > Key Takeaway: Most HS runners get enough protein. They're missing carbs. Match fuel to mileage — and fix the 3.5-hour lunch-to-practice gap with a transition snack. --- The Fueling Framework 20-30 Miles Per Week Carbs: 3-5 g/kg | Protein: 1.2-1.4 g/kg → 3 solid meals + 1 snack | Meal | Example | |------|---------| | Breakfast | Oatmeal + banana + milk | | Lunch | Sandwich, chips, apple | | Snack | Granola bar | | Dinner | Chicken, rice, ve...