Nutrition

Note: The information on this page is not medical advice. Nutrition needs vary from person to person.  For specific nutrition or medical guidance, work with your parents to consult a Registered Dietitian or your doctor.

Iron

🩸Iron:  The Unsung Hero of Peak Performance

Iron is essential for carrying oxygen in your blood—crucial for endurance athletes like cross country runners.  During growth spurts, intense training, and menstruation, many young runners become low in iron without even knowing it.  Low iron, especially low ferritin (your body’s iron storage), can lead to fatigue, poor recovery, injuries, and slower times.  If you're training hard but feeling worn down, don’t ignore it—ask your doctor about checking your ferritin!

Quick Tips:

• Take iron with vitamin C (like orange juice) to boost absorption.

• Avoid calcium-rich foods (milk, yogurt) and caffeine within an hour of taking iron, since they interfere with absorption.

• The best time to take iron? In the morning on an empty stomach—but if it causes stomach upset, a small snack is okay.

• Include red meat, chicken, salmon, green leafy vegetables, eggs, lentils, chickpeas, black beans, dried fruits, fortified cereals, etc. in your diet.

 We recommend runners get their ferritin levels checked before the season starts. Work with your doctor to figure out a plan!

Sleep

🛌 Sleep:  The Ultimate Recovery Tool

Sleep is just as important as traning!  And it isn’t just rest—it’s when your body gets to work repairing, rebuilding, and recharging. For high school cross country runners, getting 8–10 hours of quality sleep each night is recommended.

Here’s why:

• • Recovery: During deep sleep, muscles repair and grow, helping you bounce back faster after tough workouts.

  • Injury Prevention: Sleep strengthens your immune system and coordination, reducing the chance of illness or injury.

  • Performance Boost: Sleep boosts memory, attention, and emotional regulation.  You'll perform better in school and on the course!

  • Mental Edge: Sleep sharpens memory and mood—so you're not just faster, you're also calmer and more confident on race day.

Your body is your engine—and sleep is the nightly tune-up it cannot go without.

Diet

🍽️ Eat to Compete:  Why Nutrition Matters for Runners

Nutrition isn't a side note—it’s your foundation! For high school runners, what you eat directly impacts how you train, race, and recover. Food provides more than just calories—it gives your body the building blocks to grow stronger, stay healthy, and unlock your peak performance.

Here’s why nutrition matters:

• Energy Supply: Carbohydrates are your body's preferred fuel source. Without enough, your tank runs low mid-run, and both speed and endurance suffer.

• Muscle Repair & Growth: Protein helps rebuild muscle fibers that break down during tough workouts, ensuring you come back stronger each day.

• Immunity & Injury Prevention: Nutrients like iron, calcium, and vitamins C and D support strong bones, a healthy immune system, and faster recovery—key to avoiding illness and overuse injuries.

• Focus & Mood: Balanced meals help regulate blood sugar and hormones, keeping you mentally sharp and emotionally steady during school, practice, and competition.

Quick Tips for Runners:

• Eat regularly—aim for 3 meals and 1–2 snacks each day.

• Don’t fear fats—healthy fats (like from nuts, seeds, and avocado) help with long-lasting energy and nutrient absorption.

• Eat before and after workouts to fuel up and recover right.

• Hydrate throughout the day—not just during practice.

When runners undereat or skip meals, they risk fatigue, slower recovery, higher injury rates, and even long-term issues like menstrual dysfunction or stunted growth.  Eating well isn’t about restriction—it’s about giving your body what it needs to thrive.