Snacks to eat as a XC runner!
In this short instructional video, the speaker explains why cross‑country runners need to fuel their muscles with carbohydrates before training or competition. Using a car‑gas‑tank analogy, she describes how depleted muscle glycogen leads to fatigue and the “fourth‑quarter wall.” She recommends consuming roughly 50 g of carbs about two hours before a practice, meet, or training session. To meet this target, she suggests pairing carbohydrate‑rich foods—such as a banana with a granola bar, applesauce with a muffin, grapes with pretzels, dried mango with dates, fruit leather, or crackers—and encourages runners to mix‑and‑match two options to reach the desired carb amount. The overall goal is to prevent early fatigue, improve performance, and avoid feeling sluggish during runs.
