Issue No. 04 • Coach Resource
Summer Fueling Guide
Use this page to keep summer practice fueling simple for families. The goal is not a perfect meal plan. The goal is to help athletes show up with some fuel, bring water, and start recovery soon after practice ends.
Before practice
Show up with some fuel
A light carb-based snack before practice is usually better than showing up empty, especially on summer mornings.
Keep it simple
Choose foods that are easy to digest and do not sit heavy. Lower fat and lower fiber usually works better right before running.
Hydrate before leaving
Have water before practice and bring a full water bottle every day. Extra water in the car is smart on hot mornings.
Easy pre-practice ideas
- Banana and a granola bar
- Bagel with peanut butter
- Applesauce and pretzels
- Toast and a sports drink if the athlete tolerates it well
Usually avoid right before running
- Greasy breakfast foods
- Heavy, high-fat meals
- Very high-fiber meals that can upset the stomach
- Energy drinks or pre-workout products
After practice
Recover soon
Aim to start recovery within 30-60 minutes after practice instead of waiting until much later in the day.
Think carbs + protein + fluids
A good recovery option helps refill energy, supports muscle repair, and gets fluids back in quickly.
Liquid options count
If appetite is low, chocolate milk or a smoothie can be an easy way to start recovery without forcing a full meal.
Easy recovery ideas
- Chocolate milk and a banana
- PB&J and fruit
- Yogurt, granola, and berries
- Turkey sandwich and water
- Smoothie with milk and fruit
The best recovery snack is the one the athlete will actually eat soon after practice.
Bottom line for parents
Do not send athletes empty
A little fuel before practice is usually enough to make the session go better and feel better.
Pack the basics
Running shoes, watch if they use one, water bottle, and a recovery snack cover most summer practice days.
Keep drinks simple
Water is the default. Sports drinks can be useful in longer or hotter sessions. Energy drinks and pre-workouts are not recommended for youth athletes.
Keep reading
Ferritin and iron guide
Use this next if an athlete is tired, flat, or struggling to recover.
Summer packing list
Use this to make sure shoes, water, snack, and the daily basics are covered.
Field Notes hub
Go back to the main archive for calendars, parent issues, and the rest of the resource library.