Nutrition
Race day nutrition for high school runners
Race day fueling for high schoolers isn't complicated. The goal is to feel normal — not bloated, not hungry, not experimenting.
Night before
A familiar carb-rich dinner — pasta, rice and chicken, whatever you've eaten before workouts. Don't try new foods. Hydrate normally.
Morning of
Eat 3-4 hours before the race if possible. Toast with peanut butter and banana, oatmeal, or a bagel. Sip water and electrolytes.
30-60 minutes before
Small carb top-up if you're hungry — applesauce, a small banana, a sports gel for older racers. Not a full meal.
After the race
Within 30-60 minutes, eat carbs + protein. Chocolate milk is genuinely great here. Then a real meal within 2 hours.
Key takeaways
- Don't try anything new on race day.
- Main meal 3-4 hours before the gun.
- Small top-up 30-60 min before is fine.
- Carbs + protein within an hour after.
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