Fast is built in the cafeteria.
The free calculators give you your numbers. This guide makes them automatic — cafeteria strategy, race-day timing, and a season fueling map built for real high-school life: 7am bells, 2:45pm practices, and bus-meet Saturdays.
- Worksheets keyed to the free nutrition calculators
- Cafeteria playbook + the 2:45pm practice-gap fix
- Race-day & bus-meet fueling protocols
- Underfueling red flags every parent should know
- Coach’s section: build a team fueling culture
From first bell to finish line.
The school-day system
Cafeteria choices, backpack snacks, and the practice-gap fix — fueling that survives a real bell schedule.
Race-day protocols
What to eat and when, from wake-up to warm-up, including early bus departures and multi-race meet days.
The parent chapter
Underfueling red flags, growth-spurt appetites, and how to support without hovering — plus when to call a professional.
The coach chapter
Build a team fueling culture: talking points, team snack systems, and what never to say about food or weight.
Calculator worksheets
Turn outputs from the free calculators into a personal daily plan an athlete actually follows.
Season fueling map
Base, racing, and championship phases each get their own emphasis — matched to the 22-Week Season Blueprint.
Anyone who feeds a distance runner.
- Athletes who train hard but eat by accident — and wonder why week 8 feels like concrete.
- Parents who want one trustworthy answer to “what should my kid actually eat?”
- Coaches who see underfueling wreck more seasons than any workout ever will.
The 30-day “use it with your team” guarantee
Use it with your actual roster. If it doesn’t earn its keep in the first month, reply to your receipt email for a full refund. No forms, no questions.
The Coach OS bundle includes the Fueling Guide plus every other tool in the store — $149 $217, over 30% off.
Frequently asked
Is this a diet plan?
Does it work with the free calculators on this site?
Is it useful without a specific training plan?
Train like it matters. Eat like it matters.
Twelve weeks of great workouts cannot outrun an empty tank. Fix the fueling and the fitness shows up on race day.