Monday/Wednesday (Intervals)
Runner's Plateau or Underperformance
Pre-Run Snack List for young Runners
Friday, July 25, 2025
Post-Run Snak Ideas for Young Runner
- Banana (small, ~6 inches) with 1 tsp peanut butter
- Carbs: ~20g (banana: 18-20g, peanut butter: ~1g)
- Fat: ~2g (peanut butter)
- Notes: Provides quick-digesting carbs from the banana and a small amount of protein/fat for satiety. Keep peanut butter to 1 tsp to minimize fat.
- Granola bar (small, e.g., Nature Valley Crunchy Oats ‘n Honey, half bar)
- Carbs: ~20g (half bar: ~14-16g, adjust with a few pretzels if needed)
- Fat: ~3-4g
- Notes: Choose a simple, low-fat granola bar. Avoid high-fiber or high-fat bars (e.g., those with nuts or chocolate) to prevent stomach upset.
- 1 slice white toast with 1 tsp jam
- Carbs: ~20g (toast: 15g, jam: 5g)
- Fat: <1g
- Notes: White bread digests faster than whole-grain, and jam adds quick sugars for energy.
- 1/2 cup dry cereal (e.g., Cheerios or Rice Krispies) with 1/4 cup skim milk
- Carbs: ~20g (cereal: 15-18g, milk: 3g)
- Fat: <1g
- Notes: Low-fiber cereals prevent digestive issues. Skim milk keeps fat low while adding a touch of protein.
- 1 small apple (100g) with 1 tsp honey
- Carbs: ~20g (apple: 15g, honey: 5g)
- Fat: 0g
- Notes: Apples are light and provide natural sugars. Honey adds a quick carb boost.
- 4-5 small pretzels (15g) with 1/2 cup grapes
- Carbs: ~25g (pretzels: 12g, grapes: 13g)
- Fat: <1g
- Notes: Pretzels offer simple carbs and sodium for electrolytes, while grapes add hydration and natural sugars.
- 1/2 English muffin with 1 tsp fruit spread
- Carbs: ~20g (English muffin half: 15g, fruit spread: 5g)
- Fat: ~1g
- Notes: Easy to digest and provides steady carbs. Avoid butter or cream cheese to keep fat low.
- 1/2 cup applesauce with a sprinkle of cinnamon
- Carbs: ~20-25g
- Fat: 0g
- Notes: Applesauce is gentle on the stomach and provides quick-digesting carbs. Choose unsweetened to avoid excess sugar.
- 3-4 saltine crackers with 1/2 banana
- Carbs: ~25g (crackers: 10-12g, banana half: 10-12g)
- Fat: ~1g
- Notes: Saltines are bland and easy to digest, while banana adds potassium and carbs.
- 1 small rice cake with 1 tsp almond butter
- Carbs: ~20g (rice cake: 15g, almond butter: ~1g)
- Fat: ~2g
- Notes: Keep almond butter minimal to reduce fat. Rice cakes are light and provide quick carbs.
- 1/2 cup cooked oatmeal (made with water) with 1 tsp maple syrup
- Carbs: ~20g (oatmeal: 15g, maple syrup: 5g)
- Fat: ~1g
- Notes: Use instant oats for faster digestion. Keep portion small to avoid heaviness.
- 1 small fig bar (e.g., Nature’s Bakery, half a bar)
- Carbs: ~20g
- Fat: ~2g
- Notes: Naturally sweet and easy to digest. Stick to half a bar to keep fat and fiber low.
- Additional Notes
- Timing: Snacks should be eaten 30-60 minutes before intervals to ensure energy availability without causing discomfort. If digestion is sensitive, eat closer to 60 minutes prior.
- Hydration: Pair snacks with 8-12 oz of water to aid digestion and hydration, especially for intervals.
- Portion Control: Given her low body weight (45 lbs), portions are scaled down to avoid overloading her system. Adjust based on her tolerance and energy needs.
- Individual Preferences: Consider her taste preferences and any food sensitivities (e.g., avoid peanut butter if allergic). Test snacks during lighter training to ensure they work well.
- Avoid High-Fat/High-Fiber: Foods like whole nuts, heavy dairy, or high-fiber fruits (e.g., berries) can slow digestion and cause cramping during intetvals.
Tuesday/Thursday (4-5 Mile Runs): Larger Meal 2 Hours PriorGoal: 40-50g carbs, 10-15g protein, moderate fat, eaten 2 hours before running to allow digestion for steady energy during moderate-distance runs.
- Ingredients: 1/2 cup dry rolled oats (cooked with water), 1/2 cup skim milk, 1/2 cup sliced strawberries, 1 tsp honey
- Carbs: ~45g (oats: 27g, milk: 6g, strawberries: 6g, honey: 6g)
- Protein: ~10g (oats: 5g, milk: 4g, strawberries: 1g)
- Fat: ~2g
- Notes: Oats provide complex carbs for sustained energy, milk adds protein, and strawberries offer natural sugars. Keep portion moderate to avoid heaviness.
- Ingredients: 2 slices white bread, 2 oz lean turkey breast, 1 slice low-fat cheddar, 1 tsp mustard, 1/2 cup baby carrots on the side
- Carbs: ~40g (bread: 30g, carrots: 10g)
- Protein: ~15g (turkey: 10g, cheese: 5g)
- Fat: ~4-5g
- Notes: White bread digests faster than whole-grain. Lean turkey and low-fat cheese provide protein without excess fat. Carrots add carbs and fiber.
- Ingredients: 3/4 cup plain nonfat Greek yogurt, 1/4 cup low-fat granola, 1/2 small banana (~3 inches)
- Carbs: ~45g (yogurt: 6g, granola: 25g, banana: 14g)
- Protein: ~12g (yogurt: 10g, granola: 2g)
- Fat: ~3g
- Notes: Greek yogurt offers protein, while granola and banana provide carbs. Choose low-fat granola to keep fat content low.
- Ingredients: 3/4 cup cooked white rice, 2 oz grilled chicken breast, 1/2 cup steamed broccoli, 1 tsp teriyaki sauce
- Carbs: ~45g (rice: 40g, broccoli: 5g)
- Protein: ~15g (chicken: 14g, broccoli: 1g)
- Fat: ~2g
- Notes: White rice is a quick-digesting carb source, and chicken provides lean protein. Keep sauce light to avoid excess sodium.
- Ingredients: 1/2 small plain bagel, 1 tbsp light cream cheese, 1/2 cup sliced apple
- Carbs: ~45g (bagel half: 30g, apple: 13g, cream cheese: 2g)
- Protein: ~10g (bagel: 5g, cream cheese: 3g, apple: 2g)
- Fat: ~4g
- Notes: Use a small bagel to control portion size. Light cream cheese keeps fat moderate, and apple adds carbs and hydration.
- Ingredients: 3/4 cup cooked pasta (e.g., spaghetti), 2 tbsp marinara sauce, 2 oz lean ground turkey
- Carbs: ~45g (pasta: 40g, marinara: 5g)
- Protein: ~12g (turkey: 10g, pasta: 2g)
- Fat: ~3g
- Notes: Small portion of pasta provides carbs, and turkey adds protein. Use low-fat marinara to avoid excess fat.
Friday (Long Tempo Runs): Carb-Heavy BreakfastGoal: 50-60g carbs, moderate protein and fat, eaten 2-3 hours before running to fuel sustained effort during longer, intense tempo runs.
- Whole-grain toast, yogurt, and berries
- Ingredients: 2 slices whole-grain toast, 1 tsp almond butter, 3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries (strawberries, blueberries)
- Carbs: ~55g (toast: 30g, berries: 10g, yogurt: 6g, almond butter: 9g)
- Protein: ~12g (yogurt: 10g, toast: 2g)
- Fat: ~5g
- Notes: Whole-grain toast provides complex carbs for sustained energy, yogurt adds protein, and berries offer quick sugars and antioxidants.
- Pancakes with fruit and maple syrup
- Ingredients: 2 small pancakes (4-inch), 1 tbsp maple syrup, 1/2 cup sliced banana
- Carbs: ~60g (pancakes: 40g, syrup: 13g, banana: 7g)
- Protein: ~5g (pancakes: 5g)
- Fat: ~3g
- Notes: Use a simple pancake mix (no added fats) and keep toppings light. Banana adds potassium for muscle function
- Smoothie with oats and fruit
- Ingredients: 1/2 cup rolled oats, 1/2 cup skim milk, 1/2 banana, 1/2 cup frozen berries, 1 tsp honey
- Carbs: ~55g (oats: 27g, banana: 14g, berries: 10g, milk: 6g)
- Protein: ~8g (milk: 4g, oats: 3g, yogurt: 1g)
- Fat: ~2g
- Notes: Blend for easy digestion. Oats and fruit provide a mix of complex and simple carbs for sustained and immediate energy.
- English muffin with egg and fruit
- Ingredients: 1 whole English muffin, 1 scrambled egg, 1/2 cup orange slices
- Carbs: ~50g (English muffin: 30g, orange: 20g)
- Protein: ~10g (egg: 6g, English muffin: 4g)
- Fat: ~5g
- Notes: English muffin offers carbs, egg adds protein, and oranges provide hydration and quick carbs.
- Waffle with yogurt and fruit
- Ingredients: 1 small whole-grain waffle, 1/2 cup plain nonfat Greek yogurt, 1/2 cup sliced peaches
- Carbs: ~50g (waffle: 30g, yogurt: 5g, peaches: 15g)
- Protein: ~10g (yogurt: 8g, waffle: 2g)
- Fat: ~3g
- Notes: Choose a low-fat waffle. Yogurt and peaches add protein and carbs for balanced energy
- Cereal with milk and banana
- Ingredients: 1 cup low-fiber cereal (e.g., Corn Flakes), 3/4 cup skim milk, 1/2 small banana
- Carbs: ~55g (cereal: 25g, milk: 9g, banana: 21g)
- Protein: ~8g (milk: 6g, cereal: 2g)
- Fat: ~1g
- Notes: Low-fiber cereal prevents digestive issues, and milk/banana add carbs and a touch of protein.
- Timing: Tuesday/Thursday meals should be eaten 2 hours prior to allow digestion for 4-5 mile runs. Friday breakfasts can be 2-3 hours before tempo runs, depending on her digestive comfort.
- Hydration: Pair meals with 12-16 oz of water to support hydration, especially for tempo runs. Consider a small sip of an electrolyte drink post-run if sweating heavily.
- Portion Control: Portions are scaled for her 45-lb weight to avoid overloading her system. Monitor her response to meals and adjust if she feels sluggish or hungry.
- Digestibility: Avoid high-fat foods (e.g., fried items, heavy cheeses) or high-fiber foods (e.g., beans, cruciferous veggies) before running to prevent cramping.
- Variety and Preferences: Rotate options to keep meals enjoyable and account for any dietary restrictions (e.g., lactose intolerance, allergies). Test meals during lighter sessions to ensure compatibility.
Energy Needs: Tempo runs require more carbs due to higher intensity and duration, so Friday meals prioritize carb-loading while keeping protein moderate for recovery.
- Disclaimer: this is not intended to be medical advice- this is not a doctor; please consult one.
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