Fueling basics for high school runners
High school runners are training hard AND growing. That means they need to eat — a lot. Under-eating is the most under-diagnosed problem in teen distance running.
Carbs are the fuel
Distance running is primarily a carb-fueled sport. Bread, rice, pasta, oats, fruit, potatoes — these are your training partners. Cutting carbs is the fastest way to wreck your season.
Protein for repair
20-30g of protein at each meal, plus a small dose post-run. Greek yogurt, eggs, chicken, beans, milk, protein shakes if needed.
Snacks aren't optional
A teen athlete eating only 3 meals is almost certainly under-fueled. Snacks between classes, in the locker room, after practice. Treat snacks as part of the plan.
Signs of under-eating
Constant fatigue, missed periods, slow recovery, injuries (especially stress fractures), feeling cold all the time, mood drops. Get help if you see these — RED-S is serious.
Key takeaways
- Carbs are not the enemy — they're the fuel.
- Protein at each meal + post-run.
- Snack constantly. You're growing AND training.
- Under-eating warning signs need help, not willpower.
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