How we research and review content

• Cite by document name.“Per ACSM 2016 position stand” beats “per experts.”
• Pediatric safety first. Calorie counts hidden for under-13s per AAP guidance. Hydration capped well below pediatric water-intoxication risk thresholds. No supplement or caffeine recommendations for youth.
• Age and weight scaling. Every portion, hydration goal, and macro target scales by athlete weight and age band. We do not write one-size-fits-all numbers.
• No medical claims. Guides are general guidance based on cited authority. They do not replace consultation with a registered dietitian or pediatrician.
• No em-dashes, no AI tells. Content is written and edited by humans with real product context. The founder is a parent of a competitive youth soccer player.
• Last-reviewed dates are honest.When we update a guide, the date updates. When we don't, it doesn't.

These are the published position stands, clinical reports, and peer-reviewed papers we reference across the guide library. Click any one to read the original document.

1. American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance

   Thomas DT, Erdman KA, Burke LM · Medicine & Science in Sports & Exercise · 2016

2. Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate?

   American Academy of Pediatrics, Committee on Nutrition and Council on Sports Medicine and Fitness · Pediatrics · 2011

3. Promotion of Healthy Weight-Control Practices in Young Athletes

   American Academy of Pediatrics, Council on Sports Medicine and Fitness · Pediatrics · 2017

4. National Athletic Trainers' Association Position Statement: Fluid Replacement for the Physically Active

   McDermott BP, Anderson SA, Armstrong LE, et al. · Journal of Athletic Training · 2017

5. International Society of Sports Nutrition Position Stand: Nutrient Timing

   Kerksick CM, Arent S, Schoenfeld BJ, et al. · Journal of the International Society of Sports Nutrition · 2017

6. International Society of Sports Nutrition Position Stand: Protein and Exercise

   Jäger R, Kerksick CM, Campbell BI, et al. · Journal of the International Society of Sports Nutrition · 2017

7. Nutrient Timing Revisited: Is There a Post-Exercise Anabolic Window?

   Aragon AA, Schoenfeld BJ · Journal of the International Society of Sports Nutrition · 2013

8. NSCA's Guide to Sport and Exercise Nutrition (2nd ed.)

   National Strength and Conditioning Association · Human Kinetics · 2021

9. FoodData Central

   U.S. Department of Agriculture, Agricultural Research Service · USDA · 2024

10. Carbohydrates for Training and Competition

    Burke LM, Hawley JA, Wong SHS, Jeukendrup AE · Journal of Sports Sciences · 2011

11. Bright Futures Nutrition (3rd ed.): Sports Nutrition

    American Academy of Pediatrics · AAP · 2020

12. Carbohydrate: The Football Fuel

    Rollo I · Gatorade Sports Science Institute Sports Science Exchange · 2014

13. Avenanthramides in Oats: Bioactivity, Anti-Inflammatory and Antioxidant Properties

    Singh R, De S, Belkheir A · International Journal of Molecular Sciences · 2017

14. Emerging Science on Benefits of Whole Grain Oat and Barley and Their Soluble Dietary Fibres

    Tosh SM, Bordenave N · Nutrition Reviews · 2020