Performance Nutrition Primer
Training only works when athletes are fueled well enough to adapt. This section gives athletes and families practical guidance on food, recovery, hydration, and iron-rich eating habits.
Carbohydrates
Carbohydrates support workout quality, racing, glycogen replacement, and recovery.
Protein
Protein supports muscle repair, immune function, recovery, and adaptation.
Healthy Fats
Healthy fats support hormone production, vitamin absorption, joint health, and long-duration energy needs.
General Calorie Guidelines for High School Runners
Calorie needs vary by body size, event group, mileage, growth, metabolism, sleep, and stress. These ranges are rough guidelines, not strict targets.
| Athlete Type | Estimated Daily Calories | Notes |
|---|---|---|
| Smaller developing runner | 2200–2800 kcal | Younger athletes or lighter runners with moderate training loads. |
| Typical high school distance runner | 2800–3800 kcal | Common range during active cross country or track seasons. |
| High-mileage varsity runner | 3500–5000+ kcal | Especially during peak mileage or championship training blocks. |
| Sprint / power athlete | 2600–4200 kcal | Needs vary with body size and strength training volume. |
Iron and Athletic Performance
Iron is essential for oxygen transport, red blood cell production, aerobic metabolism, and recovery. Low iron availability can contribute to fatigue, elevated heart rate, poor workout recovery, declining endurance, dizziness, headaches, and difficulty maintaining training quality.
Distance runners, female athletes, rapidly growing athletes, and high-mileage runners are at greater risk for iron deficiency. Nutrition matters long before an athlete reaches clinical anemia.
| Food Source | Iron Type | Relative Bioavailability | Notes |
|---|---|---|---|
| Clams / oysters | Heme | Very high | Among the most absorbable natural iron sources. |
| Liver (beef or chicken) | Heme | Very high | Extremely iron dense, though not universally popular. |
| Red meat / bison | Heme | High | Excellent athlete-friendly iron source with strong absorption. |
| Dark turkey meat | Heme | Moderate-high | Good option for athletes who avoid red meat. |
| Eggs | Mixed | Moderate | Useful support food, though less absorbable than red meat. |
| Lentils / beans | Non-heme | Moderate-low | Absorption improves when paired with vitamin C. |
| Spinach | Non-heme | Lower | Contains iron, but also compounds that reduce absorption. |
| Fortified cereals | Non-heme | Variable | Can help intake totals, but absorption varies widely. |
Improving iron absorption: pair iron-rich meals with vitamin C sources like tomatoes, citrus, peppers, or berries. Avoid consuming large amounts of calcium immediately alongside iron-focused meals when possible.
Featured Team Meal — Bison Chili
This meal combines highly bioavailable heme iron from bison with vitamin C-rich tomatoes, fiber-rich beans, and additional micronutrients from spinach.
| Ingredient | Amount |
|---|---|
| Ground bison | 2 lb |
| Dark red kidney beans | 2 cans, drained |
| Diced tomatoes | 2 large cans |
| Tomato paste | 1 small can |
| Fresh spinach | 1 large bag |
| Yellow onions | 2 diced |
| Bell peppers | 2 diced |
| Garlic | 4–6 cloves |
| Beef broth | 2 cups |
| Chili powder | 2–3 tbsp |
| Cumin | 1 tbsp |
| Smoked paprika | 1 tbsp |
| Salt & pepper | To taste |
Preparation
- Brown the bison in a cast iron pot or Dutch oven to increase iron transfer during cooking.
- Add onions, peppers, and garlic. Cook until softened.
- Stir in tomatoes, tomato paste, beans, broth, and seasonings.
- Simmer slowly for 1.5–3 hours, stirring occasionally.
- Add spinach near the end so it softens without overcooking.
- Serve with rice, potatoes, bread, or tortilla chips depending on athlete energy needs.