Vegetarian runner here. Also, a mom.

I would overall make sure she's eating as clean as possible - limit fast food/things in cans/frozen foods. She'll naturally lean toward cleaner food, because it feels much better to run after you've eaten clean vs eaten processed food.

For school lunches:

Cold pasta salad? Made with fresh veggies tho, not packaged artichoke heats/marinated red peppers. See note above about eating fresh...
Oatmeal made from real oats (not packaged oatmeal) with raisins and pecans in a thermos?
Southwest salad made with black beans, mango, red peppers, lime juice, SW spices -- and she can mix in an avocado and a bit of diced red pepper right before she eats?
Peanut butter sandwiches on whole wheat

Plus you can add: yogurt, and fresh fruit. Also, dried Medjool dates.

As long as she's eating 2-3 hours ahead of running she should be fine. But every person's body is different, of course.

In general, try to get her eating whole grain pastas and rice as much as possible.

Re what a PP suggested -- just jam on bread, and pretzels, doesn't feel like a meal. Maybe with yogurt and fruit added it could work.

Nuun in her water on hot days for electrolytes is very reasonable. And a Gu for long runs of 1hr or more is reasonable. I agree about not feeding kids ultra processed stuff but this is reasonable for hardworking athletes.

Anonymous wrote:

Anonymous wrote:Runners need carbs!

When I run more than 4 miles, I make sure I eat carbs and protein before and after. Beforehand, I try to eat 1 hour earlier. After running, I try to eat within 30 minutes. I feel so much better when I do.

And during a run, I take in electrolytes and carbs every 4 miles or 45 minutes. I like Gu or Clif Bloks, and Gatorade or SaltStick electrolyte capsules.

I drink a lot of milk. I eat lots of whole grain bread, oatmeal, eggs, chicken, tuna, salmon, and green veggies.

Yuck. If you really think she needs carbs how about chocolate milk, an apple and nut butter, or anything not ultra-processed?

Kids definitely don't want this stuff. Simple, easily digestible snacks are fine.

PBJ is a perfect food. I also like the mini chocolate Lara bars with peanut butter slabbed on. You can also make no-bake energy balls. You definitely want pre-run snacks to be carb-heavy. No heavy lunch to digest if running soon after. She can eat a bigger meal when she gets home. She should also have electrolytes in her water.

Anonymous wrote:Whatever she likes, will eat, and hopefully seems balanced.

I recall in high school, the favourite lunch of choice that trickled to almost the whole team, was a strawberry jam sandwich (that’s right, just jam and bread) and pretzels.

I mean, who doesn't like jam and bread? toast it up and add butter and super-yum.

Anonymous wrote:Runners need carbs!

When I run more than 4 miles, I make sure I eat carbs and protein before and after. Beforehand, I try to eat 1 hour earlier. After running, I try to eat within 30 minutes. I feel so much better when I do.

And during a run, I take in electrolytes and carbs every 4 miles or 45 minutes. I like Gu or Clif Bloks, and Gatorade or SaltStick electrolyte capsules.

I drink a lot of milk. I eat lots of whole grain bread, oatmeal, eggs, chicken, tuna, salmon, and green veggies.

Yuck. If you really think she needs carbs how about chocolate milk, an apple and nut butter, or anything not ultra-processed?

Whatever she likes, will eat, and hopefully seems balanced.

I recall in high school, the favourite lunch of choice that trickled to almost the whole team, was a strawberry jam sandwich (that’s right, just jam and bread) and pretzels.

My kids eat more during the seasons they play sports. Like a lot of kids, they tend to eat more carbs. I tend to think that carbs are good for endurance, but my 46-year-old self feels bloated if I eat too much.

Her body is going to tell her what she needs by increasing or decreasing her appetite. If you want to have some fun with it, you can help her “fuel up” the night before a race with something carb-focused like pasta.

The one thing I do think makes sense is bananas after a race for the potassium and sugar. Does it have to be a banana? No, but it’s kinda a race thing. Chocolate milk is sort of on trend too.

I always liked a combo of carbs and fat. My go to before a morning run was always an English muffin with peanut butter.

She really just needs to sec what works for her.

Anonymous wrote:A light lunch, not filled with carbs. Hard boiled eggs, fruit, popcorn etc.

What? No.

Complex carbs, protein, fat. Plenty of water throughout the day. Depending on when lunch is, she might want a small snack before running, like a banana or something easy to digest. It can take a while to get nutrition right, since it depends a bit on the person, but generally making sure to eat balanced meals (yes, with carbs), eat enough, period, and staying hydrated are the big ones.

Anonymous wrote:

Anonymous wrote:Runners need carbs!

When I run more than 4 miles, I make sure I eat carbs and protein before and after. Beforehand, I try to eat 1 hour earlier. After running, I try to eat within 30 minutes. I feel so much better when I do.

And during a run, I take in electrolytes and carbs every 4 miles or 45 minutes. I like Gu or Clif Bloks, and Gatorade or SaltStick electrolyte capsules.

I drink a lot of milk. I eat lots of whole grain bread, oatmeal, eggs, chicken, tuna, salmon, and green veggies.

Carb heavy meals, especially a lunch, make me tired and sluggish. 4 miles is not enough to need a lot of carbs.

Presumably lunch is around noon and practice is about 3 or 4, so it's definitely a good idea to eat a little more at lunch. If that's not enough, it's reasonably to have a small snack right at the end of school.

It really depends on the kid. School days are great trial and error so you can see what makes her feel best.

Does she have a snack before practice? I have a daughter and she will often save some of her lunch to eat right before practice. Some combos:

Lunch: peanut butter and jelly sandwich, fruit, piece of cheese. Snack: granola bar

Lunch: leftover pasta, little salad. Snack: graham crackers

Lunch: Thermos of soup, crackers, fruit. Snack: banana

Lunch: Black bean quesadila, raw vegetables, some chips. Snack: half a sandwich

Anonymous wrote:Runners need carbs!

When I run more than 4 miles, I make sure I eat carbs and protein before and after. Beforehand, I try to eat 1 hour earlier. After running, I try to eat within 30 minutes. I feel so much better when I do.

And during a run, I take in electrolytes and carbs every 4 miles or 45 minutes. I like Gu or Clif Bloks, and Gatorade or SaltStick electrolyte capsules.

I drink a lot of milk. I eat lots of whole grain bread, oatmeal, eggs, chicken, tuna, salmon, and green veggies.

Carb heavy meals, especially a lunch, make me tired and sluggish. 4 miles is not enough to need a lot of carbs.

Runners need carbs!

When I run more than 4 miles, I make sure I eat carbs and protein before and after. Beforehand, I try to eat 1 hour earlier. After running, I try to eat within 30 minutes. I feel so much better when I do.

And during a run, I take in electrolytes and carbs every 4 miles or 45 minutes. I like Gu or Clif Bloks, and Gatorade or SaltStick electrolyte capsules.

I drink a lot of milk. I eat lots of whole grain bread, oatmeal, eggs, chicken, tuna, salmon, and green veggies.

A light lunch, not filled with carbs. Hard boiled eggs, fruit, popcorn etc.

My kid is in cross country for the first time. She did very well on a 5+ mile run yesterday after school, which is amazing to me as I’m 100% not a runner! What are good school lunch ideas for runners? Snacks? We are mostly vegetarian, and I’d like to support her new endeavor however I can. Thanks for any ideas you can share!