Runner's Plateau or Underperformance
Pre-Run Snack List for young Runners
Friday, July 25, 2025
Post-Run Snak Ideas for Young Runner
For a 13-year-old female runner weighing approximately 45 kg, post-run snacks should provide around 36g of carbohydrates (0.8g/kg) and 9-14g of protein (0.2-0.3g/kg) to support recovery by replenishing glycogen stores and aiding muscle repair.
Snacks should be nutrient-dense, easy to digest, and appealing to a young athlete. Below is a comprehensive list of post-run snack ideas, tailored to meet these nutritional needs, with portion sizes and approximate macronutrient content. I've included a variety of options, including examples like chocolate milk and smoothies, as well as other practical choices.
Post-Run Snack Ideas for Young Runner1. Chocolate Milk
- Serving: 250ml (1 cup) low-fat chocolate milk
- Macros: ~30g carbs, ~8g protein, ~2.5g fat
- Why It Works: Combines carbs from lactose and added sugar with high-quality protein for muscle recovery. Convenient and kid-friendly.
- Notes: Pair with a small piece of fruit (e.g., a clementine, ~9g carbs) to hit the carb target if needed.
- Serving: Blend 1 cup frozen mixed berries (15g carbs), 1 small banana (15g carbs), 1 cup plain Greek yogurt (~8g carbs, ~10g protein), and 1/2 cup water or milk
- Macros: ~38g carbs, ~10g protein, ~2g fat
- Why It Works: Provides quick-digesting carbs from fruit and protein from yogurt. Easy to customize with favorite fruits.
- Notes: Add a teaspoon of honey (~6g carbs) if more sweetness is desired.
- Serving: 1 slice whole-grain bread (15g carbs, ~3g protein), 1 tbsp peanut butter (3g carbs, 4g protein), 1 small banana (15g carbs)
- Macros: ~33g carbs, ~7g protein, ~8g fat
- Why It Works: Combines complex carbs from bread, quick carbs from banana, and protein/fat from peanut butter for sustained energy.
- Notes: Add a glass of milk (~12g carbs, ~4g protein) to meet protein needs.
- Serving: 3/4 cup plain Greek yogurt (6g carbs, ~8g protein), 1/4 cup granola (15g carbs, 2g protein), 1/2 cup sliced strawberries (6g carbs)
- Macros: ~37g carbs, ~10g protein, ~5g fat
- Why It Works: Yogurt provides protein, granola adds carbs, and fruit boosts vitamins and hydration.
- Notes: Choose low-sugar granola to avoid excess calories
5. Turkey and Cheese Roll-Up with Fruit
- Serving: 2 slices turkey breast (0g carbs, ~8g protein), 1 slice cheddar cheese (0g carbs, 5g protein), 1 small whole-grain tortilla (15g carbs, 3g protein), 1 medium apple (20g carbs)
- Macros: ~35g carbs, ~16g protein, ~7g fat
- Why It Works: Portable and savory option with balanced macros. The apple adds quick carbs and fiber.
- Notes: Can swap apple for grapes or other fruits.
- Serving: 2 tbsp hummus (6g carbs, ~2g protein), 1 small whole-grain pita (20g carbs, 4g protein), 1 cup baby carrots (10g carbs)
- Macros: ~36g carbs, ~6g protein, ~5g fat
- Why It Works: Plant-based option with carbs from pita and veggies, plus some protein from hummus.
- Notes: Pair with a boiled egg (6g protein) or string cheese (6g protein) to meet protein needs.
- Serving: 1/3 cup dry oats cooked in 1/2 cup low-fat milk (20g carbs, ~4g protein), topped with 1/2 cup blueberries (10g carbs) and 1 tbsp almond butter (~3g carbs, ~2g protein)
- Macros: ~33g carbs, ~6g protein, ~8g fat
- Why It Works: Warm and filling, with complex carbs from oats and protein from milk and almond butter.
- Notes: Add a scoop of protein powder (~5-10g protein) if needed to boost protein.
8. Cottage Cheese with Pineapple
- Serving: 1/2 cup low-fat cottage cheese (4g carbs, ~14g protein), 1 cup diced pineapple (20g carbs), 1/4 cup granola (~12g carbs, ~2g protein)
- Macros: ~36g carbs, ~16g protein, ~3g fat
- Why It Works: High-protein cottage cheese pairs well with sweet pineapple and crunchy granola.
- Notes: Swap pineapple for mango or peaches for variety.
- Serving: 1 energy bar (e.g., CLIF Energy Bar, 25g carbs, ~5g protein), 1/2 cup low-fat milk (6g carbs, ~4g protein)
- Macros: ~31g carbs, ~9g protein, ~5g fat
- Why It Works: Convenient for on-the-go recovery. Milk boosts protein and hydration.
- Notes: Choose bars with minimal added sugars. Add a small fruit (~5-10g carbs) to meet carb needs.
- Serving: 2 plain rice cakes (14g carbs, ~1g protein), 1 tbsp almond butter (3g carbs, 3g protein), 1/2 cup raspberries (7g carbs), 1 string cheese (~0g carbs, ~6g protein)
- Macros: ~34g carbs, ~10g protein, ~8g fat
- Why It Works: Light and crispy with a balance of carbs, protein, and healthy fats.
- Notes: Can use peanut butter or swap berries for sliced apple.
11. Tuna on Crackers with Fruit
- Serving: 1/2 can tuna (0g carbs, ~10g protein), 10 whole-grain crackers (20g carbs, 2g protein), 1 medium orange (15g carbs)
- Macros: ~35g carbs, ~12g protein, ~2g fat
- Why It Works: Savory option with lean protein and carbs from crackers and fruit.
- Notes: Mix tuna with a little mayo or yogurt for flavor if desired.
- Serving: Blend 1 cup frozen mango (20g carbs), 1/2 cup Greek yogurt (4g carbs, 5g protein), 1/2 cup milk (6g carbs, 2g protein); top with 2 tbsp granola (10g carbs, ~2g protein)
- Macros: ~40g carbs, ~9g protein, ~3g fat
- Why It Works: Fun and customizable, with a mix of quick carbs and protein.
- Notes: Add a sprinkle of chia seeds for extra nutrients.
General Guidelines
- Timing: Consume the snack within 30-60 minutes post-run to optimize glycogen replenishment and muscle recovery.
- Hydration: Pair snacks with water or an electrolyte drink to rehydrate, especially after longer runs.
- Variety: Rotate options to keep meals exciting and ensure a range of nutrients.
- Portion Adjustments: Adjust portion sizes if the runner’s weight differs significantly from 45 kg (e.g., for 50 kg, aim for ~40g carbs, ~10-15g protein).
- Allergies/Preferences: Check for dietary restrictions (e.g., dairy-free, nut-free) and substitute accordingly (e.g., soy milk for dairy milk, sunflower seed butter for nut butter).
- Disclaimer: this is not intended to be medical advice- this is not a doctor; please consult one.
No comments:
Post a Comment