Running long distances is both a mental and physical challenge, especially for young athletes under 18. Proper training builds strength and endurance, but the fuel you put into your body is just as important. Nutrition can enhance performance, speed up recovery, and reduce the risk of injury.
For parents and young runners alike, learning how to eat for endurance can make a significant difference in reaching personal bests and staying healthy. Here’s a breakdown of key nutritional tips to help young long-distance runners succeed.
Prioritize Carbohydrates For Energy
Carbohydrates are the primary energy source for endurance athletes. They are stored in muscles as glycogen, which powers long runs. Young runners need plenty of high-quality carbs such as whole-grain bread, brown rice, quinoa, oatmeal, sweet potatoes, and fruits.
Meals should include complex carbs to ensure a steady energy supply during training or races. Simple carbs, like bananas or pretzels, can be great for quick energy before or during a run. Don’t skimp on carbs — without them, energy levels can plummet, leading to fatigue.
Balance Protein For Recovery
Protein is essential for muscle repair and growth, especially after long or intense runs. Incorporate lean sources of protein like chicken, turkey, eggs, fish, beans, lentils, and tofu into meals. Dairy products like milk, yogurt, and cheese are also great options that provide both protein and calcium.
After a run, aim to eat a snack or meal with a 3:1 ratio of carbs to protein to speed up recovery. Options like chocolate milk, peanut butter on toast, or a protein smoothie with fruit work well.
Incorporate Healthy Fats For Long-Lasting Energy
Healthy fats are an important part of a young runner’s diet. They provide a slow, sustained energy release that complements the quicker energy from carbohydrates. Foods like avocados, nuts, seeds, olive oil, and fatty fish (like salmon) are excellent sources of healthy fats. Add a handful of almonds to a snack, drizzle olive oil on a salad, or include nut butter on whole-grain bread for an energy boost that supports long-distance efforts without feeling heavy.
Stay Hydrated to Perform
Hydration is critical for endurance performance. Even mild dehydration can lead to cramping, fatigue, and reduced focus. Encourage young runners to drink water consistently throughout the day, not just during workouts.
Before a run, they should drink 16 to 20 ounces of water, and during longer runs, sip water every 15 to 20 minutes. For runs lasting over an hour, sports drinks with electrolytes can help replenish lost sodium and potassium. Avoid sugary drinks outside of training, as they can cause energy crashes and interfere with hydration goals.
Time Meals and Snacks Wisely
When and how often young runners eat is just as important as what they eat. Start the day with a balanced breakfast that includes carbs, protein, and healthy fats, like oatmeal with nuts and berries or scrambled eggs with whole-grain toast. Before a run, a light snack such as a banana, a handful of pretzels, or an energy bar eaten 30 to 60 minutes beforehand can provide an energy boost. Post-run, aim for a meal or snack within 30 minutes to an hour to kickstart muscle repair and replenish glycogen stores. Eating smaller, frequent meals throughout the day ensures steady energy levels without overloading the stomach.
Practice Smart Race-Day Nutrition
On race day, preparation is key. Stick to foods that have been tested during training to avoid stomach upset. A pre-race meal high in easily digestible carbs, such as plain oatmeal with a banana or a bagel with peanut butter, eaten two to three hours before the race, is ideal. During the race, especially for distances over 10K, energy gels, chews, or small snacks can provide an additional energy boost. Plan hydration breaks carefully — sipping water or electrolyte drinks at intervals can prevent dehydration and maintain performance.
With the right nutrition strategy, young long-distance runners can build endurance, perform at their best, and recover faster. Helping them develop healthy eating habits now will set them up for long-term success both on and off the track.
