Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

How to change your nutrition for cross country

6 Jun 2025 · 0 min

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0:17

In this instructional video, the speaker explains how track athletes should modify their diet when transitioning to cross‑country season, where weekly mileage increases. The core recommendation is to raise carbohydrate intake proportionally with mileage by adding an extra serving of carb‑rich foods—such as pasta, oatmeal, potatoes, or rice—to every meal throughout the day. This simple adjustment ensures sufficient energy availability to support higher training volumes during the summer months.

How should you be changing your nutrition as a track athlete to get ready for cross-country season? If your miles are going up, your carbs gotta go up with it. So to each of your meals, add one extra scoop of carbs, whether that be pasta, oatmeal, potatoes, or rice. To each of your meals throughout the day, that's going to give you an increase in carbs and allow your body to have the energy it needs to run the mileage you need throughout the summer.