Nutrition
 

Between scheduled team practices, meets and the personal running that your athlete will be responsible for completing each week, it is important that the right types of food are consumed daily.  Low-carb diets are not good for distance runners.  Your athlete needs to maintain a healthy approach to carb loading, using pasta, rice (preferably brown), beans or legumes, whole wheat or fortified bread and bagels throughout the week.  Sugary foods and soda should be avoided … fresh fruit, nuts and raisins are excellent substitutes.  Protein is also very important … fish, chicken and lean turkey are the best meat sources for protein.  For maximum energy levels, protein should be consumed at every meal and snack. 

Your athlete should eat smaller meals, several times a day vs. the traditional three meals.  Also, intake will need to increase to compensate for the large quantities of calories being burned throughout the week during practices and competitions.