Aspire guide
Specific Populations
Specific Populations manual
Youth Runner Nutrition
Age-appropriate nutrition for young runners under 14.
Why this matters
Age-appropriate nutrition for young runners under 14.
Read time
5 min
Audience
Athlete + Parent
Use it for
Specific Populations
Start here
Youth runners improve fastest when food is simple and repeatable.
Coach prompt
Ask the family to lock in one lunch and one pre-practice snack that can happen every school day.
Print & share
Printable handout preview
One-page sheet
Youth Runner Nutrition
Read time
5 min
Audience
Athlete + Parent
Start with the printable
Youth runners improve fastest when food is simple and repeatable.
Best next move
Use it this week
Ask the family to lock in one lunch and one pre-practice snack that can happen every school day.
Quick reference map
Use the guide like a structured handout
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
Age-appropriate nutrition for young runners under 14.
Daily structure
Build the day around meals first
- Breakfast, lunch, dinner, and a practice snack cover most youth needs.
- Young athletes rarely need complicated fueling products.
Before practice
Pack something easy enough to finish in the car
- Yogurt tubes, crackers, fruit, bars, or toast all fit.
- The snack should feel simple, familiar, and low drama.
Fluids
Teach bottle habits instead of assuming them
- Youth athletes often arrive at practice already behind.
- Water is enough for most normal sessions.
The Growing Athlete
Young runners have unique needs:
Young runners have unique needs:
- Bodies are still developing
- Growth is the priority
- Different energy demands
Protein
For growth and repair
~0.5-0.9g per lb body weight
Spread throughout day
Sources
meat, dairy, eggs, beans, nuts
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
Ask the family to lock in one lunch and one pre-practice snack that can happen every school day.
Source topics
youth • kids • children • young • growth