Fueling Girls on the Run: Helping Your Runner Feel Strong, Energized and Ready to Go

As your daughter balances a busy school day with Girls on the Run practices, the right nutrition can help her stay energized, focused and ready to have fun with her teammates. Growing bodies need the right combination of foods to support learning, growth and physical activity.

Toni Sterry, a clinical dietitian with SSM Health, encourages families to think about food as fuel for both the body and the brain.

"Rather than focusing on what children shouldn't eat, focus on providing a variety of foods that help them feel their best and support their active lifestyles," she said.

Build a Strong Nutrition Foundation

A balanced diet starts with plenty of fruits and vegetables. The more colorful the plate, the better. Fruits and vegetables provide vitamins, minerals and phytonutrients that support healthy growth, learning and immune function.

Whole grains are another important source of fuel for active kids. Foods like oatmeal, whole-grain cereal, bread, pasta, rice and tortillas provide fiber and complex carbohydrates that help maintain steady energy levels throughout the day.

To round out meals and snacks, include protein-rich foods such as low-fat dairy products, yogurt, eggs, lean meats, beans, nuts and nut butters. Protein helps support muscle growth and recovery after activity.

And yes, treats can still have a place.

"Anything can fit into a healthy eating pattern," Sterry said. "It's all about balance and helping children develop a positive relationship with food."

Don't Skip the After-School Snack

Because Girls on the Run practices are often held right after school, many participants arrive several hours after lunch and may need a snack before they run.

A light snack before practice can provide the energy needed to participate comfortably and confidently. Carbohydrates are the body's preferred fuel source for running and pairing them with a small amount of protein can help support energy, satisfaction, and muscle recovery.

Healthy pre-practice snack ideas include:

• Banana with 1 tablespoon peanut butter or sunflower seed butter

• Apple slices with a low-fat cheese stick

• Unsweetened applesauce pouch with a mozzarella string cheese

• Whole-grain crackers with cheese

• Greek yogurt cup with berries

• Low-sugar granola bar paired with a cheese stick

• Half of a peanut butter and jelly sandwich on whole-grain bread

• Turkey roll-ups with whole-grain crackers

• Homemade trail mix (whole-grain cereal, pretzels, and a few nuts or seeds)

• Cottage cheese with fruit

Tip: Keep snacks light and eat them about 30 to 60 minutes before practice to help prevent stomach discomfort while running.

Recovery Matters, Too

After practice, the body needs carbohydrates to replace energy stores and protein to help muscles recover.

Easy post-practice snack ideas include:

• Low-fat chocolate milk

• Yogurt with fruit and granola

• Cheese, crackers and turkey slices

• A fruit smoothie with yogurt or milk

• String cheese and fruit

If practice is followed closely by dinner, a balanced family meal can also serve as recovery fuel.

Hydration Helps Performance

Water is one of the most important tools for active kids. Even mild dehydration can contribute to fatigue and difficulty concentrating.

Encourage your runner to:

• Bring a water bottle to school and practice.

• Sip water throughout the day.

• Drink water before, during and after activity.

• Choose water instead of energy drinks or highly caffeinated beverages.

For most Girls on the Run practices, water is all that's needed to stay hydrated.

Building Healthy Habits for Life

Girls on the Run is about much more than running. It's an opportunity for girls to build confidence, develop healthy habits and discover what their bodies can do. By encouraging balanced meals, smart snacks and regular hydration, parents can help their daughters feel strong, focused and ready to learn, play and participate in every practice.

Remember, every child is different. Some may need a larger snack before practice, while others may prefer something lighter. Paying attention to how your child feels and performs can help you find the routine that works best for her. Most importantly, keep the conversation positive. When we talk about food as fuel and celebrate what our bodies can accomplish, we help children develop healthy relationships with food, exercise and self-confidence that can last a lifetime.