Guides
Athlete nutrition guides
Evidence-based, and pediatric-safe.Evidence-based guides on pre-workout meals, pre-game fueling, hydration, and recovery. Reviewed against AAP, NATA, and ACSM position stands. Pediatric-safe.
- Pre-workout9 min
Pre-Workout Meal Oatmeal: The Athlete's Guide to Timing, Portions, and Recipes
Oatmeal is one of the best pre-workout meals. Here's the timing window, the right portion by body weight, the type of oats to use, and athlete-tested recipes.
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- Pre-workout7 min
Is Oatmeal a Good Pre-Workout Meal? A Sports Nutrition Breakdown
Yes, oatmeal is one of the best pre-workout meals. Here's the science (beta-glucan, complex carbs), the timing window, the right oat type, and when to skip it.
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- Pre-workout11 min
What Is a Good Pre-Workout Meal? Timing, Foods, and Portions by Body Weight
A good pre-workout meal pairs complex carbs and lean protein 1-3 hours before training. Here's the timing matrix, the food list, portions by body weight, and recipes.
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- Pre-workout10 min
The Best Pre-Workout Meal: 10 Athlete-Tested Options Ranked
The best pre-workout meal pairs complex carbs with lean protein in a 3:1 ratio, 1-3 hours before training. Here are the 10 best options ranked, with portions by body weight.
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- Pre-workout8 min
AM Pre-Workout Meal: What to Eat Before a Morning Workout
What to eat before a morning workout. Timing windows from 5 minutes to 2 hours pre-training, the 30-second AM snack, fasted-training rules for adults and kids.
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- Youth nutrition8 min
Pre-Game Meal for Kids: The Complete Parent's Guide
What kids should eat before a soccer game, basketball game, or any youth sports match. Timing, portions by age, the 30-minute snack, hydration, and what to avoid.
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- Match day9 min
What to Eat Before a Soccer Game: A Match-Day Fueling Guide
Match-day fueling for soccer players. The night before, 3-4 hours before, 30-60 minutes before. Specific meals, portions by age, hydration, and what to avoid.
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- Match day10 min
Carb Loading Meal Plan: The Athlete's Guide to Pre-Event Fueling
Carb loading meal plans for endurance events and youth soccer tournaments. The 3-day adult protocol, the 1-day modified plan, full meal grids, and what NOT to do.
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- Hydration7 min
How Much Water Should a Young Athlete Drink?
The daily ounces for a youth athlete, by day type: 64 oz baseline, plus 16 oz for practice, plus 24 oz for a match, plus 10% in heat, capped at 100 oz. Cited to AAP and NATA.
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- Post-workout7 min
What to Eat After a Soccer Game: A Recovery Guide for Kids
What a young athlete should eat after a game, from the first 30 minutes on the sideline to dinner. Includes the 9pm game problem and back to back tournament days.
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- Match day8 min
What to Pack for a Soccer Tournament: The Cooler List
A cooler and bag list for a youth soccer tournament weekend: what to pack, what survives the heat, what to eat between games, and what to skip.
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- Pre-workout6 min
The After School Snack Before Practice
The 3:30 to 5:00 problem: what a young athlete should eat between school and practice, including options that survive a hot car and get eaten in the back seat.
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- Youth nutrition6 min
Does My Child Athlete Need Protein Powder?
Almost no young athlete needs protein powder. What a child actually needs per day, how easily food covers it, and the specific reasons paediatric bodies advise against supplements for under 18s.
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- Youth nutrition7 min
School Lunch Ideas for Young Athletes (No Microwave Required)
What to pack for a kid who trains after school, when there is no microwave and it has to survive five hours in a bag. Ten lunches, the food safety limits, and why most packed lunches come home uneaten.
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