Book Nook - The Young Runner’s Guide to Nutrition: How to Fuel Your Body to Train Smarter, Run Faster, and Recover Quicker

Michele Pettinger’s new book, The Young Runner’s Guide to Nutrition: How to Fuel Your Body to Train Smarter, Run Faster, and Recover Quicker, provides practical strategies and more than 50 easy, nutritious recipes to help families fuel their athletes while building lasting healthy habits together.

As a lifelong runner, ultramarathoner, and certified nutrition coach, Michele breaks down sports nutrition in a way that’s accessible for young athletes (ages 11-18) and their families. Michele’s approach is both practical and empowering, encouraging young runners to take ownership of their nutrition while giving parents the tools to make meal planning easier.

I had a chance to see a copy of the book. Both of my daughters enjoyed reading it, as well as I did. While a lot of it was information I already knew, it reinforced healthy habits and also encouraged my younger daughter to refine some of her eating habits for better fitness. Neither of my girls are runners, but they are both athletes, and so much of the advice was relevant to them.

I had a chance to learn more in this interview.

Why is meal planning important - especially for busy families?

You’ve just finished work and want to squeeze in a run before soccer carpool, but dinner still needs to happen, and you haven’t planned. The tasks feel overwhelming.

Setting aside time each week—even if it’s not the weekend—to meal plan, shop, and prep (or break it into smaller tasks on different days) can ease the stress of balancing a busy schedule while ensuring your young athlete gets the nutrition they need.

What are some quick meals that can help fuel young athletes?

Meal planning isn’t just about convenience—it saves money, creates opportunities for family involvement, and helps kids develop autonomy in fueling their bodies. If you’re new to meal planning, start small. Ensure breakfast includes a mix of complex carbohydrates, protein, and healthy fats—grab-and-go options like freezer-friendly breakfast sandwiches (pages 170-71) or overnight oats (page 220) make mornings easier. Stock up on nutritious snacks like no-bake energy bars (pages 211-12) to keep their energy levels topped off throughout the day and their minds sharp in the classroom. 

Lunch is key for young athletes, setting them up for afternoon practice. Pack a balanced meal that can be eaten cold, like a tofu poke’ bowl (pages 167-69), and invest in an insulated lunchbox to keep food fresh. A small cooler in the car can also store hydrating drinks and healthy snacks (for example, extra water and electrolytes, fruit slices, pretzels, and granola bars) for the drive to and from practice. Chocolate milk is an excellent post-practice carbohydrate and protein replenisher.

Why is it important for the whole family to be involved in nutrition choices?
There’s shared accountability when the whole family is planning and preparing meals. It makes accommodating preferences easier, encourages trying new foods, and connecting during this time can strengthen family bonds. Instead of hearing “there’s nothing to eat,” you’ll have a stocked fridge and freezer full of ready-to-go options.

Michele Pettinger started running at a young age in the Midwest under the tutelage of her father, the high school cross country and track coach. She has a passion for carrying on the legacy of reaching young runners and helping them build a solid nutritional foundation that will empower them now and long into their future running careers. She holds a master’s degree in communication studies and had a career as a technical writer before she fell in love with trail running while living in the Pacific Northwest, where she founded P3Running, a collective of coaches specializing in custom run and nutrition coaching. Michele is an RRCA Level II Certified Running Coach, Certified Specialist in Fitness Nutrition, and Certified Functional Nutrition counselor. She is most at home on the trails, training for ultramarathon distances. She lives in Santa Cruz, CA, with her husband, Joe. They have a grown daughter, Anika. Find Michele online at p3running.com, and follow her on Instagram (@p3runningcoach and @mjpettinger) and Facebook (P3Running).