Nutrition Strategy for Youth Runners

Every long run, workout, and race depends on one thing you control every day: how you fuel your body. 

Good nutrition for runners isn’t about having a perfect meal plan or expensive supplements (in fact, you really don’t need those at all). It really comes down to consistent habits. Young runners perform best when they eat enough carbohydrates to support training. Timing meals around key workouts and refueling afterward helps the body use what it takes in. 

Sports nutrition experts recommend runners get roughly 2.3 to 4.5 grams of carbs per pound of body weight each day when training hard. For a 110-pound runner, that's about 250 to 500 grams of carbs a day. Easier training weeks call for less. Higher-mileage weeks call for more. 

“You need to practice your fueling routine,” said IMG Academy performance dietitian Mollie Bartles. “You need to know what works and what doesn’t work for you.”  Build these nutrition habits into your routine to keep your training, recovery, and running performance on track. 

Please note: The information provided in this article is not meant to be medical advice. Consult a licensed doctor or nutritionist for meal plans that are customized to your body and running routines.  

Key Takeaways 

• Strong nutrition for runners starts with habits like eating enough carbohydrates and timing meals around training. 

• Daily carbohydrate needs generally range 2.3 to 4.5 grams per pound of body weight for moderate-to high-intensity endurance training. 

• Eating 0.45–1.8 grams of carbs per pound of body weight in the hours before longer runs helps replenish glycogen stores. 

• A combination of carbohydrates and protein after running supports recovery and prepares the body for the next workout. 

• IMG Academy helps families apply these evidence-based strategies through Essentials and IMG Academy Personal Coach. 

A Runner’s Diet at a Glance 

A runner doesn't need a complicated nutrition plan. Most meals simply need the right balance of carbohydrates, protein, and healthy fats. 

• Carbohydrates provide the primary fuel for training and competition. 

• Lean protein helps repair muscles after workouts. 

• Healthy fats support long-term energy needs, hormone production, and overall health. 

Of the three, carbs matter most for day-to-day performance. Your body stores them in your muscles and liver as glycogen, which is your main fuel tank for running. Once that tank runs low, it gets a lot harder to keep up your pace. Johns Hopkins Medicine recommends runners get about 60–70% of their daily calories from carbs, with the rest split between protein and healthy fats. As an example, what that guidance looks like for a 110-pound (50-kilogram) runner. 

 These numbers are starting points, not strict rules. Needs vary based on age, growth, training schedule, and individual metabolism. It’s more important to consistently have enough energy to support training and recovery than to hit a specific number. “No matter what we’re doing,” said IMG Academy performance dietitian Katie Ryan, “we want to have fuel consistently throughout the day. So three meals, three snacks. Ideally having a little bit of something every two hours.” 

If a student-athlete regularly fades late in workouts, feels hungry throughout the day, or struggles to bounce back between practices, carbohydrates are one of the first places to look. Sometimes the biggest improvement comes from adjusting meal timing rather than eating more food overall. Building meals and snacks around practices (not just the school schedule) can make a noticeable difference. 

And knowing the difference between school snacks and practice snacks is important. 

For school snacks, added Ryan, aim for something with complex carbs like granola or fig bars – things that take longer to digest and offer more long-lasting energy. 

“When we talk about sports snacks,” she said, “we want faster digesting carbs. Sometimes we hear this as simple carbs.” 

These can include Gatorade, fruit snacks. “Things that digest quickly so you can use that energy as soon as possible.” 

Our guide to meal timing for athletes explains how to build a fueling routine that fits around training and school. 

What to Eat Before You Run

Sports nutrition for runners starts long before reaching the starting line. What a runner eats the night before and in the hours leading up to a run plays a big role in how they feel once the pace picks up. 

Research on endurance athletes recommends eating 0.45 to 1.8 grams of carbs per pound of body weight in the one to four hours before a run of an hour or more. The closer you eat to your start time, the smaller and easier to digest that meal should be. 

As race time gets closer, choose foods that are lower in fat and fiber since they digest more quickly. Familiar foods are almost always the better choice. Race morning isn’t the time to experiment with a new breakfast or sports drink. If a meal helped with strength before a tough practice, it's probably a good option before race day, too. 

Building a solid pregame meal for student-athletes is where big race-day improvements can happen. 

Fueling and Hydrating During Long Runs

For runs lasting longer than 60–90 minutes, you need more fuel than you started with. Replacing carbohydrates during longer efforts helps maintain energy and delays fatigue. The Gatorade Sports Science Institute recommends 30–60 grams of carbohydrates per hour during longer endurance sessions. 

Here's what that looks like with common fuel options. 

The most effective fueling strategy is the one you’ve already practiced. Sports drinks, gels, and chews can work for some runners, but they shouldn't make their first appearance on race day. Your stomach adapts over time, just like your muscles and cardiovascular system. Trying different options during training can help get a feel for what’s comfortable before competition. A few long runs are usually enough to test different foods and timing, so race-day nutrition feels familiar instead of stressful. 

Hydration is just as important as nutrition for long-distance runners. Sweat loss can add up quickly, particularly during hot or humid weather, and thirst isn't always the best indicator of when it's time to drink. 

“If you’re already thirsty,” said IMG Academy performance dietitian Bryce Allison, “it’s already too late.” 

Other common symptoms of dehydration are headache, lightheadedness, or difficulty concentrating, Allison notes.  

Check out our guide on how much water athletes should drink so you know how and when to hydrate during the big race.   

Recovery Nutrition After Running

The best nutrition programs for runners treat the window right after a hard effort as part of training. Replacing carbohydrates helps replenish glycogen stores, while protein helps repair muscle tissue stressed during training. Both play an important role in a student-athlete’s recovery before the next workout. 

The International Society of Sports Nutrition recommends consuming roughly 0.45 to 0.54 grams of carbs per pound of body weight, per hour, during the first few hours after prolonged exercise, along with 20 to 40 grams of protein. For that same 110-pound runner, that means consuming about 50 to 60 grams of carbs.  

Recovery meals don't need to be complicated. Chocolate milk with a banana, a turkey sandwich, or Greek yogurt with fruit and granola all provide a practical mix of carbohydrates and protein without requiring elaborate meal prep. 

The sooner you develop a post-competition fueling routine for recovery, the easier it becomes to stay energized throughout a busy week of practices and races. 

Fueling for a 5K vs. a Half Marathon 

Not every race demands the same fueling strategy. For most student-athletes, a well-balanced week of eating is enough to prepare for a 5K. A half marathon is a different challenge. The longer the distance, the greater the demands on the body's glycogen stores, making pre-race nutrition and in-race fueling much more important. 

 Remember, the recommended carbohydrate range for high-intensity endurance activities is around 2.7–4.5 g per pound of body weight. So, you may consider using that as a starting point during marathon prep, and then adjust up or down as needed.  

Nutrition plans for cross-country runners and half-marathoners share the same principles but scale with distance. Longer races require more planning. 

Cross-country runners, road racers, and distance athletes all benefit from matching carbohydrate intake to the demands of training and competition. Dialing in your performance nutrition gets more important as your training volume increases. 

How IMG Academy Helps Runners Fuel Smarter

Turning these recommendations into meals you truly want to eat is where a lot of runners and their families need support. That’s where IMG Academy can help. 

Families can choose the level of support that fits their goals. IMG Academy Essentials provides on-demand lessons and practical resources covering all things from nutrition to running drills to  tips for staying in the zone on race day.  

If you want more personalized guidance, IMG Academy Personal Coach connects you with a world-class coach who builds a plan around your sport, training schedule, and performance goals. As training changes throughout the season, so does the plan. 

Both options are grounded in the same research. The difference is the amount of individualized coaching and accountability you want along the way. 

Conclusion: Build a Simple Fueling Routine 

The best nutrition plan is the one you can follow consistently. Start with a single habit, like adding a carbohydrate-rich snack before practice or a recovery meal you enjoy. Then work on race-day fueling during long runs, instead of waiting until competition to try it for the first time. 

Those small decisions add up over the course of a season. Better energy leads to better training. Better recovery supports more consistent performances. Over time, those habits become part of how you prepare to compete with confidence every time. 

When you're ready for more personalized support, IMG Academy Essentials and IMG Academy Personal Coach can teach you about nutrition for runners and build a fueling plan that fits your goals. 

Frequently Asked Questions

How do I fuel long runs without ending up with stomach problems mid-run? 

Many stomach issues come down to timing or food choices rather than running itself. Choose familiar foods before longer runs, keep meals lower in fat and fiber as race time approaches, and avoid trying anything new on competition day. During long runs, practice your fueling strategy several times before race day, so you know what works best. 

Am I eating enough carbs, or am I undercutting my own training? 

If you regularly struggle during workouts, have trouble recovering between runs, or feel hungry throughout the day despite eating regular meals, it may be a sign that you need to eat more carbs to keep up with your level of exercise. Try adjusting to 2.3 to 4.5 grams of carbohydrates per pound of body weight per day to see if that helps.  

What should I actually eat the night before a hard workout or race?

Stick with familiar foods that emphasize carbohydrates. Meals built around pasta, rice, potatoes, bread, fruit, and moderate portions of lean protein work well for many runners. Keep fat and fiber lower than usual so food digests comfortably overnight. The night before a race isn't the time to experiment with a new restaurant or unfamiliar meal. 

How do I balance running miles with not losing too much weight? 

Unplanned weight loss can mean you’re not eating enough to support training. As mileage increases, energy needs usually increase as well. Regular meals, recovery snacks, and additional carbohydrates often solve the problem. 

If weight loss continues or you experience continued fatigue, declining performance, or other health concerns, your family should talk with your pediatrician or a sports dietitian to rule out underlying issues. 

Do I really need gels and chews?

Not always. Energy gels and chews are convenient because they make it easy to consume carbohydrates during longer runs, but they're only one option. Bananas, pretzels, dried fruit, or rice cakes can provide similar benefits. 

For most runs under an hour, additional fuel usually isn't necessary. During longer training sessions or races, the goal is simply finding a carbohydrate source you tolerate well and have used in the past.  

How different is fueling for a 5K versus a half marathon? 

A 5K usually doesn't require eating during the race because glycogen stores from regular meals are enough for that distance. A half marathon places greater demands on those energy stores. Many runners benefit from increasing carbohydrate intake before race day and consuming 30 to 60 grams of carbohydrates per hour during longer efforts.