Macronutrient Focus:
* Carbohydrates (50-60% of daily calories): These are the primary energy source for running. Focus on complex carbohydrates like:
* Whole grains: Oats, brown rice, quinoa, whole-wheat bread, pasta.
* Fruits: Bananas, berries, apples, oranges (good for quick energy and recovery).
* Vegetables: Sweet potatoes, potatoes (provide carbohydrates and essential nutrients).
* Protein (15-20% of daily calories): Essential for muscle repair and growth. Good sources include:
* Lean meats: Chicken, turkey, fish.
* Beans and lentils: Excellent vegetarian/vegan options.
* Eggs: A complete protein source.
* Dairy: Greek yogurt, milk (choose low-fat or fat-free options).
* Tofu and tempeh: Plant-based protein sources.
* Healthy Fats (20-30% of daily calories): Important for hormone production and overall health. Choose sources like:
* Avocado: Good source of healthy fats and fiber.
* Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds.
* Olive oil: Use for cooking and dressing salads.
* Fatty fish: Salmon, tuna (omega-3 fatty acids).
Specific Dietary Recommendations:
* Pre-workout: A light meal or snack 1-3 hours before training focusing on carbohydrates. Examples: banana with peanut butter, toast with jam, a small bowl of oatmeal.
* During long runs (if longer than an hour): Carry a sports drink or energy gels/chews for replenishing fluids and carbohydrates.
* Post-workout: Consume a meal or snack within 30-60 minutes of finishing training to aid muscle recovery. This should include both carbohydrates and protein. Examples: Greek yogurt with fruit, a turkey sandwich on whole-wheat bread, a smoothie with protein powder and fruit.
* Hydration: Drink plenty of water throughout the day, especially before, during, and after training. Electrolyte drinks can be helpful during and after long or intense workouts.
* Iron intake: Iron deficiency is common among female athletes. Make sure she's consuming enough iron-rich foods like red meat, spinach, beans, and lentils. A doctor can perform blood tests to check iron levels.
* Calcium intake: Important for bone health. Ensure adequate calcium intake through dairy products, leafy greens, and fortified foods.
* Variety: Eating a wide variety of nutrient-rich foods ensures she gets all the vitamins and minerals needed.
Things to Avoid:
* Highly processed foods: Fast food, sugary drinks, excessive amounts of refined carbohydrates.
* Restrictive dieting: This can lead to nutrient deficiencies and negatively impact performance.
* Skipping meals: Consistent fueling is essential for optimal performance.
* Excessive caffeine: While a moderate amount of caffeine can improve performance, excessive intake can lead to dehydration and other negative side effects.
Important Note: This is general advice. The best diet for a high school girl cross-country runner will depend on individual factors such as training intensity, body size, and dietary preferences. Consulting with a registered dietitian or sports nutritionist can provide personalized recommendations tailored to the runner's specific needs. They can help create a meal plan that aligns with her training schedule, dietary preferences, and overall health goals. It's also crucial to consult a doctor or physician before making any significant dietary changes.