To fuel your young runner’s performance, you’ll need to focus on balanced nutrition and proper hydration. Aim for 3-8 grams of carbohydrates per kilogram of body weight daily, paired with 1.2-2.0 grams of protein per kilogram. Stay hydrated by drinking 8-12 oz of water 20 minutes before exercise, and 3-8 oz every 15-20 minutes during activity. Timing meals 2-3 hours before training and including post-workout recovery snacks will help release your athlete’s full potential.