Aspire guide
Specific Populations
Specific Populations manual
Youth Track & Field: The Evidence-Based Nutrition Guide
A practical, food-first synthesis of youth track and field nutrition: fueling around training with real foods, protecting energy availability, and hydration — with labs and supplements left to a clinician.
Why this matters
Grounded in recent systematic reviews and pediatric sports-science consensus.
Read time
4 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
4 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
Protocol
Start here
Jump to this section and use it like a coaching quick reference.
Overview
Carbohydrates: the intensity factor
Jump to this section and use it like a coaching quick reference.
Timeline
1. Energy availability: the foundation
Jump to this section and use it like a coaching quick reference.
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 practical, food-first synthesis of youth track and field nutrition: fueling around training with real foods, protecting energy availability, and hydration —…
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 needs rise with training load, and young distance runners routinely under-eat carbs relative to what they burn.
Carbohydrate needs rise with training load, and young distance runners routinely under-eat carbs relative to what they burn. The heavier the block — double-days, high-mileage weeks, back-to-back hard sessions — the more carbohydrate-rich food the day needs.
Practically: build meals around carbohydrate (rice, pasta, potatoes, oatmeal, bread, tortillas, fruit), and put carb-rich food before and after hard training. A fist of carbs at each meal, plus a carb-and-protein snack after a workout, covers most days without counting grams.
1. Energy availability: the foundation
The most common fueling mistake in youth track and field is under-eating.
**The pattern to fix
** the school-day gap. An 11:30 AM lunch followed by a 4:00 PM practice is a long stretch to run…
**What that looks like on a plate
** a substantial snack before practice — a bagel with peanut butter, a banana, trail mix, yogurt,…
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
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. Medicine & Science in Sports & Exercise, 48(3):543-568. DOI 10.1249/MSS.0000000000000852.