Nutrition

Nutrition Guides

Please use the links below to access some excellent guides on fueling for performance.  Maddie Riley is a registered dietician and former professional runner who has put together wonderful resources for high school runners.

Athlete Cheat Sheet

Performance Plates

Grocery Shopping For Your Runner

Suggestions on How to Fuel on Competition Day

Not sure what to eat on the day of a competition?  Fueling correctly on the day of a competition can be critical to success, but it doesn't have to be complicated.  Athletes should time eating based on what works for them best, but below you will find suggestions on what the body uses and digest best based on how close you are to competing.  This information comes from a presentation shared by Heidi Strickler Nutrition, LLC. 

Before Competition

Pre-Fuel (Less than 30 minutes before competition)

• Banana or handful of gummy candy

• Handful of pretzels or wheat thins + applesauce

• Gram crackers, animal crackers or 1 pop tart

• Low-fiber bar (Nature Valley Oats & Honey, fig bars)

• 12 oz of Gatorade

Pre-Fuel (60-90 minutes before competition WITH fluids)

• Sweetened instant oatmeal with nuts and a banana

• Small PBJ or meat sandwich (NO veggies)

• Trail mix: nuts, dried  fruit, pretzels, cereal

• Cheese quesadilla or small bean/cheese burrito

• Bagel with cream cheese PB or avocado

• 2 frozen waffles with peanut butter & syrup

• Handful of pretzels or PB pretzels + string cheese + juice

• Low-fiber energy bar (Clif, Bobo's) + applesauce - NOT A PROTEIN BAR!

• Plain pasta or white rice with shredded cheese, butter, or an egg

• 12 oz of Gatorade

After Competition

Re-Fuel (easily packable options)

• Chocolate milk + banana or granola bar

• Protein bar + pretzels

• Bottled drinkable yogurt or fruit & protein smoothies

• Overnight oats

• Candy bar + string cheese or jerky

Re-Fuel (out or at home)

• Muffin or pastry 

• Yogurt & granola or cereal & milk with fruit

• Pancakes or waffles w/ toppings

• Pasta salad with protein (chicken)

• Sandwich and chips

• Egg sandwich/burrito & juice

• Burger and a milkshake

• Teriyaki rice bowl with protein (chicken)

• Burrito with rice & protein