Nutrition Is The Foundation of Training

Eat carbs, protein, fat, and color at every meal.

Don't skip breakfast.

Eat every 2-3 hours.

Sip water throughout the day - don't chug. You're aiming for 3-4 liters/day which is about 3-4 Nalgene water bottles. 

Nearly all high school athletes accidentally under fuel so focus on eating more and diversifying your diet rather than restricting.

Within 1-2 hours of practice switch to easy-to-digest carbs and electrolyte drinks (think pretzels + gatorade).

Eat a snack with protein/carbs within 1 hour of practice ending (think chocolate milk + protein bar) to replenish energy and build muscle.

Eat lunch / dinner within 2 hours of practice finishing. 

Have a bedtime snack.

Get your Iron/Ferritin checked prior to each season. Talk to your doctor if you are vegan or vegetarian, you might need to supplement. 

Talk to a your doctor and a registered dietician if you are having trouble with low-iron, digestion issues, missing your period, or are feeling extra fatigued, sore, and/or you are not seeing your training translate into faster races.