Summer Fueling One-Pager
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Summer base training is where the season is quietly built or quietly lost. Summer is where the season is built — eat for the miles, hydrate for the heat, keep the habit.
At a Glance
Off-Season Base Miles
What's covered: Eat for the Volume, Keep the Habit Alive, Breakfast Still Matters.
Off-Season Base Miles
Off-Season Base Miles
Off-Season Base Miles
Eat to Match the Volume
Base Miles
Hydrate Before, During, After
Heat Is Here
Coach Prompt
Have each athlete name one summer fueling habit they will hold every day — breakfast before the run, a bottle on long runs
QUICK START PLAN
Eat for the Volume
Rising Mileage Needs Rising Fuel
As summer miles climb, appetite should climb with them — that is normal Anchor every day on carbs first, then protein, then fruit and veg
Keep the Habit Alive
Keep the Habit Alive
Any big change in appetite, energy
Breakfast Still Matters
Breakfast Still Matters
Oatmeal with fruit, eggs and toast, or a smoothie all get the day moving. If a run is early, a small pre-run carb (banana
COACH REFERENCE
Base Miles
Eat to Match the Volume
Heat Is Here: Hydrate Before, During, After
Coach Reminder
Summer Plate
Carbs first, protein alongside, fruit and veg on the side. Three meals plus two or three snacks on training days.
Heat Basics
Start hydrated, sip on the run, replace after. Add sodium when sweat is heavy or the run is long.
QUICK RULES
Breakfast Still Matters
Do Not Let Summer Become a Skip-Breakfast SeasonKeep the Habit Alive
The Season Starts with What You Did in JulyBuilt by an RD who coaches · Luke Rodriguez, MS, RDN · Palmer Ridge HS XC
When to use this
June through early August, when base miles are climbing but structured team practice has not started.
- Handing athletes a summer plan at the last spring meeting before the break.
- A runner is building mileage on their own and eating like it is still the off-season.
- Parents want to know how to feed a kid who is running more but eating on a scattered summer schedule.
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.
- Thomas DT, Erdman KA, Burke LM.(2016) ACSM/AND/DC Joint Position Statement: Nutrition and Athletic Performance.
- Sawka MN, Burke LM, Eichner ER, et al. (2007) ACSM position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2):377-390.
Where to go next
PrintablePost the heat rulesThe gym-wall heat sheet turns the hydration basics into a rule everyone can see.
PrintableSee a normal dayThe easy-run day-of-eating template shows what a base-mile summer day looks like on a plate.
ToolBuild the summer snacksTurn the snack ideas into repeatable, travel-ready combinations.
