Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Cross Country Nutrition

9 Aug 2025 · 1 min

Watch on YouTube

0:51

In this concise coaching segment, the speaker addresses cross‑country athletes preparing for a season with increased mileage during hot summer conditions. Two primary nutrition recommendations are emphasized: (1) consuming a substantial amount of quality carbohydrates—approximately 400–600 g per day, broken down into 50–100 g per eating occasion—to provide the primary fuel for running; and (2) ensuring proper hydration and electrolyte replacement by adding a high‑sodium electrolyte powder (e.g., Liquid IV, Element, Relight) to fluids each time they train, compensating for sweat losses in the heat. The advice is presented as actionable, with clear quantitative targets and product examples.

Chapters

Cross-country athlete, your season's coming up, your mileage is cranking up. Here are 2 things that I would strongly recommend that you're dialed in on. Number 1, a lot of freaking carbs, and make it the good kind of carbs. That means most of you will be having at least 400 to 600 grams of carbs every single day, which means you're gonna need about 50 to 100 grams of carbs every single time you eat. Carbohydrates need to be your priority when running because that is a gas that fuels your runs. The second thing is make sure you're dialed in with electrolyte powder. You are out training in the heat, it's very hot outside, it's the middle of summer, you're sweating a lot. You need to make sure that, that you're keeping up on your fluids and that you're adding an electrolyte powder every time you run. So a good one would be Liquid IV, Element, Relight. All of those are super high in sodium and that they will replenish the electrolytes that you're losing in your sweat.