Daily dinner plan as a function of training

Runner's Plateau or Underperformance

Addressing a runners plateau

Pre-Run Snack List for young Runners

Friday, July 25, 2025

Daily lunch plan as a function of training

Post-Run Snak Ideas for Young Runner

Daily dinner plan as a function of training

Pre-Run and Post-run Hydration For Young Runners

Below is a comprehensive daily dinner plan tailored for a 13-year-old female runner weighing 40 lbs (18 kg), designed to complement the lunch plan and meet her nutritional needs based on her training schedule. 

The dinners align with the specified carbohydrate targets (144–216g daily, 4–6g/kg), maintain protein intake (~50g daily), and ensure calcium needs (1,300 mg/day) for bone health, while supporting recovery, growth, and energy demands. Each dinner is balanced, nutrient-dense, and practical for a young athlete, with portions adjusted for her low body weight. Meals are varied to maintain interest and include family-friendly options suitable for home preparation.

Key Nutritional Notes:

• Carbs: Adjusted per training intensity (4–6 g/kg). Sources include whole grains, starchy vegetables, and fruits.
• Protein: ~50g/day total, with dinner providing ~30–50% (15–25g) to support muscle repair and growth.
• Calcium: ~1,300 mg/day, with dinner contributing ~300–500mg via dairy or fortified alternatives.

Calories: Estimated at ~1,800–2,200 kcal/day depending on training. Dinner provides ~500–700 kcal.

Hydration: Encourage water (6–8 cups/day total) and electrolyte drinks on heavy training days.

Portions: Scaled for a 40-lb athlete to meet energy needs without overfeeding.

Timing: Dinner should be 2–3 hours post-training to optimize recovery, or earlier on rest days

Monday/Wednesday: Intervals (High-Intensity, 200g Carbs, ~5.5g/kg)Goal: Replenish glycogen with carbs, support muscle repair with protein, and boost calcium.
Dinner Example:

• Main: Chicken stir-fry (3 oz grilled chicken breast [21g protein], ¾ cup cooked white rice [30g carbs], 1 cup mixed stir-fry veggies like bell peppers and broccoli [10g carbs, 100mg calcium], 1 tsp soy sauce).
• Side: ½ cup roasted sweet potato wedges (13g carbs) + ½ cup pineapple chunks (10g carbs).
• Drink/Dessert: 6 oz plain Greek yogurt with 1 tbsp honey (15g carbs, 10g protein, 200mg calcium).
• Total for Dinner: ~68g carbs, 31g protein, 300mg calcium, ~600 kcal.
• Rationale: Rice and sweet potato restore glycogen post-intervals; chicken aids muscle recovery; broccoli and yogurt provide calcium and micronutrients. High-carb sides fuel next day’s training

Tuesday/Thursday: 4–5 Miles (Moderate Intensity, 180g Carbs, ~5g/kg)Goal: Balanced carbs for energy, protein for recovery, and nutrient-dense foods for sustained health.
Dinner Example:

• Main: Baked cod (3 oz, 20g protein) with ½ cup cooked quinoa (20g carbs) and 1 cup steamed green beans with 1 tsp olive oil (8g carbs, 50mg calcium).
• Side: 1 small whole-grain roll (15g carbs) + 1 medium orange (15g carbs).
• Drink/Dessert: 8 oz fortified orange juice (25g carbs, 350mg calcium).
• Total for Dinner: ~58g carbs, 20g protein, 400mg calcium, ~550 kcal.
• Rationale: Quinoa and roll provide steady carbs for moderate runs; cod supports muscle repair; green beans and fortified juice boost calcium and vitamins (e.g., vitamin C for immunity

Saturday/Sunday: Rest Days (Lower Carbs, 144g Carbs, ~4g/kg)Goal: Reduce carbs, maintain protein and calcium, focus on nutrient-dense, anti-inflammatory foods.
Dinner Example:

• Main: Lentil and vegetable soup (½ cup cooked lentils [15g carbs, 9g protein], 1 cup mixed veggies like carrots and kale [10g carbs, 100mg calcium], 1 cup low-sodium broth).
• Side: 1 small cornbread muffin (20g carbs) + ½ cup blueberries (10g carbs).
• Drink/Dessert: 6 oz kefir (12g carbs, 6g protein, 250mg calcium).
• Total for Dinner: ~57g carbs, 15g protein, 350mg calcium, ~500 kcal.
• Rationale: Lentils provide plant-based protein and fiber for satiety on rest days; veggies and berries offer antioxidants; kefir and kale boost calcium and gut health.

Additional Notes:

• Daily Carb Distribution: Dinner provides ~30–40% of daily carbs (57–89g out of 144–216g). Remaining carbs come from breakfast, lunch, and snacks (e.g., fruit, crackers).
• Protein: Dinner contributes ~30–50% of the 50g daily protein goal. Spread the rest across breakfast (e.g., eggs, smoothie) and lunch (e.g., turkey, salmon).

Calcium: Dinner provides ~300–400mg, with lunch, breakfast, and snacks (e.g., yogurt, fortified milk) covering the 1,300 mg/day goal.

Hydration: Pair dinners with water; include electrolyte drinks (e.g., 16 oz diluted sports drink) on Interval or Tempo days if not consumed earlier

Variety: Rotate proteins (e.g., turkey, chicken, salmon, tofu) and carb sources (e.g., quinoa, rice, pasta, bread) to prevent boredom.

Supplements: Not typically needed if diet is balanced

• Disclaimer: this is not intended to be medical advice- this is not a doctor; please consult one.