When to use this
About a month before official XC practice starts, while there is still time to install habits before mileage climbs.
- Returning runners who ended last season under-fueled or injured.
- Setting breakfast, snack, and hydration routines before doubles begin.
- Flagging iron questions early for distance runners with a fatigue history.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Smith JW, Holmes ME, McAllister MJ. (2021) Nutritional considerations for performance in young athletes. Nutrients, 13(12):4267.
- Thomas DT, Erdman KA, Burke LM.(2016) ACSM/AND/DC Joint Position Statement: Nutrition and Athletic Performance.
Where to go next
