Cross Country Running Nutrition

Are you (or your child) running cross country as a sport? How is your performance? Energy levels? Recovery? Are you enjoying it?

Fueling properly for an endurance sport like XC is of vital importance, especially for girls and women. Working with a registered dietitian-nutritionist (RDN), like myself, can make your performance a force to be reckoned with by increasing your energy levels, balancing hormones, improving your recovery between hard practices and races, and ultimately increasing your enjoyment of the sport.

Running long distance without properly fueling your body and mind is detrimental. Here’s a few food tips to make sure your body is taken well care of:

• Don’t skip meals!

• About 30 min-1 hour before practice or a race, consume a fast-digesting snack

  • Banana with a handful of trailmix

  • 1/2 Regular sized bagel with cream cheese

  • Granola bar

  • Half of a PB&J

  • Pretzels

  • 1/2-1 Cup of dry cereal

• Drink 1 cup (8 oz) of chocolate milk right after practice/races

• Within 1-2 hours after practice or a race, consume a full meal containing adequate carbs, protein, fat, and fiber

  • 2 Pieces whole grain toast + 1/2 avocado + 2-3 eggs

  • Protein Smoothie: 1 scoop protein powder + 1 banana + strawberries + 2 TB peanut butter + 1 cup milk

  • Chicken (breast or thigh) + 1-2 cups stir-fried vegetables + 1 cup brown rice + Teriyaki Sauce

  • Pasta (2 cups) + meat sauce + parmesan cheese + side salad

For more information on individualized nutrition recommendations for you and your sport, click here to work with me 1-1