What should a teenage runner eat?

Teenage runners need enough food to support growth, school, daily activities, and training. Consistent eating habits are more important than finding one perfect food or meal.

Athletes should generally:

• Eat regular meals rather than routinely skipping breakfast or lunch.
• Include carbohydrates such as fruit, oats, rice, potatoes, bread, cereal, or pasta to provide energy for running.
• Include protein throughout the day to support growth and recovery.
• Eat a variety of fruits and vegetables.
• Have a snack before practice if lunch was several hours earlier.
• Eat a meal or snack containing carbohydrates and protein after practice.

Athletes should not intentionally restrict food to become lighter or faster. Consistently eating too little can reduce energy, slow recovery, increase injury risk, and prevent the athlete from receiving the full benefit of training.