Aspire guide
Specific Populations
Specific Populations manual
Youth Track & Field: The Evidence-Based Nutrition Guide
A clinical and practical synthesis of current sports science on youth track and field nutrition, targeting energy availability, macronutrient dosing, and hydration.
Why this matters
Based on recent systematic reviews and pediatric sports science consensus statements.
Read time
3 min
Audience
Coach + Athlete + Parent
Use it for
Specific Populations
Start here
Youth track nutrition should feel clear, calm, and repeatable.
Coach prompt
Keep the team message simple: meals, practice snack, fluids, then recovery.
Print & share
Printable handout preview
One-page sheet
Youth Track & Field: The Evidence-Based Nutrition Guide
Read time
3 min
Audience
Coach + Athlete + Parent
Start with the printable
Youth track nutrition should feel clear, calm, and repeatable.
Best next move
Use it this week
Keep the team message simple: meals, practice snack, fluids, then recovery.
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
A clinical and practical synthesis of current sports science on youth track and field nutrition, targeting energy availability, macronutrient dosing, and…
Everyday fuel
School-day meals drive practice quality
- Weak lunches and long afternoon gaps show up fast on the track.
- Breakfast and lunch are not optional because practice is later.
Meet day
Pack breakfast, snacks, and recovery before the day gets loud
- Bananas, bagels, crackers, yogurt, and sandwiches cover most meets.
- Do not rely on concession food as the main plan.
Hydration
Water habits still matter more than sports drink hype
- Most youth sessions need consistent water intake first.
- Heat and long meet days are where electrolytes start to matter more.
Carbohydrates: The Intensity Factor
Carbohydrate requirements scale identically with training volume, but young athletes often under-consume relative to their output.
Carbohydrate requirements scale identically with training volume, but young athletes often under-consume relative to their output.
- Recommendation: Depending on the training block, requirements range widely from 3 to 10 grams per kilogram…
4. Clinical Hydration Protocols
Do not rely on the "drink when you're thirsty" protocol for adolescents, as their thirst mechanism often lags behind their actual dehydration status.
**Pre-Activity (2-3 hours before)
** 400-600 mL of cold fluid.
**During Activity
** 150-300 mL every 15-20 minutes depending on heat and sweat rate.
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
Keep the team message simple: meals, practice snack, fluids, then recovery.
Source topics
youth track and field nutrition • evidence-based sports nutrition • adolescent runner macros • energy availability • youth athlete hydration