Planning and Packing Food for the School Day:

August 27th, 2019

By: Diana Davis Without Limits Registered Dietician

Planning and Packing Food for the School Day:

Preparing for Cross Country practices and meets should include a daily plan for nutrition and hydration.

At a minimum, the student athlete needs to eat 3 meals and 2 snacks per day to fuel the body for peak performance.  Having a plan for healthy meals and snacks at home and packing what you need for the school day will greatly enhance your ability to run faster and recover better for the next practice or race. Suggestions for lunch and pre-practice or pre-race snacks include:

  • a turkey or ham or peanut butter and jelly sandwich or a boiled egg or hummus and veggie wrap if vegetarian, apple and/or grapes, 1-2 oz. pretzels or trail mix, 32 oz of water for lunch and
  • 1 banana, 1 granola bar and a 20 oz sports drink for snack to be consumed (if possible) 1 hour before you begin running at practice or a race.