When to use this
A family or coach of a runner under 14 asks what the athlete should eat, and the honest answer is structure, not products.
- A new youth runner's parents want a simple starting food plan.
- Athletes are arriving at practice five hours after lunch with nothing packed.
- A young runner is asking about gels, powders, or race fueling they do not need yet.
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
