Best Protein Sources for High School Track and Field Athletes
Protein plays an important role in high school runner nutrition, helping athletes recover from workouts, support growth, and stay healthy throughout the track and cross country seasons. For high school runners, protein is not about gaining muscle mass. It’s about repair, consistency, and injury prevention.
What many athletes and parents don’t realize is that protein needs change depending on whether a runner is in training, preparing for a meet, or recovering after a race.
Below is a simple guide to the best protein sources for high school runners, broken down by training, pre-meet, and post-meet needs.
Protein During Training for High School Runners
During the season, runners are training multiple days per week, often while still growing. Protein supports muscle repair, helps prevent overuse injuries, and improves recovery between workouts.
Best Protein Foods for Training
Animal-based protein sources
Eggs
Chicken and turkey
Fish
Lean beef
Dairy options
Milk
Greek yogurt
Cottage cheese
Plant-based protein sources
Beans and lentils
Tofu
Quinoa
Nuts and seeds
These foods provide the protein high school runners need without relying on supplements.
Training Nutrition Tip
High school runners should aim to include protein at every meal and snack. Spreading protein intake throughout the day is more effective than eating most of it at dinner.
Pre-Meet Protein for High School Runners
Pre-meet nutrition for runners should be simple and familiar. Protein is still important, but portions should be smaller to avoid stomach discomfort.
Best Pre-Meet Protein Sources
Easy-to-digest protein options
Eggs at breakfast
Greek yogurt with fruit
Small amounts of peanut butter
Milk with cereal or oatmeal
These protein sources support muscle readiness without slowing digestion.
Foods to Avoid Before a Meet
Large servings of meat
Fried or greasy foods
New protein bars or shakes
Race day is not the time to experiment with new foods.
Post-Meet Protein and Recovery for High School Runners
After a meet or race, protein is critical for post-meet recovery. Muscles are more receptive to nutrients, and refueling quickly helps reduce soreness and fatigue.
Best Post-Meet Protein Foods
Quick recovery options
Chocolate milk
Smoothies with milk or yogurt
Protein shakes (only if already used in training)
Balanced meals
Chicken with rice or potatoes
Eggs and toast
Turkey sandwich
Tofu with noodles or rice
Pairing protein with carbohydrates helps restore energy and repair muscle tissue.
Post-Meet Timing
High school runners should try to eat within 30 to 60 minutes after racing. Even a small snack can make a big difference in recovery.
How Much Protein Do High School Runners Need?
Most high school track and cross country runners do well with:
0.5 to 0.7 grams of protein per pound of body weight per day
Slightly more during heavy training weeks or growth spurts
Consistent intake across meals and snacks
More protein is not always better. Balance matters most.
Common Protein Mistakes High School Runners Make
Skipping breakfast or snacks
Eating too little during busy school days
Relying heavily on supplements instead of food
Saving most protein intake for dinner
For high school runners, real food should always come first. Supplements are optional and not necessary for most athletes.
Final Thoughts on Protein for High School Runners
Proper protein intake is a key part of runner nutrition for high school athletes. The goal is not to complicate things, but to build consistent habits that support training and recovery.
Focus on:
Balanced meals during training
Light, familiar protein before meets
Quick recovery nutrition after races
Good nutrition supports better performance, fewer injuries, and long-term development for both track and cross country runners.