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Subject
Recovery has to happen before the rest of the day gets in the way
Dear [Team Name] Families, Summer training often puts athletes in back-to-back situations: hard run followed by lift, morning session followed by another practice, or a long day that asks the body to recover while life keeps moving. That is why recovery cannot stay vague. The best version is simple. Within about 30-60 minutes after the session, get in carbs and protein. - chocolate milk and fruit - PBJ and milk - yogurt and granola - leftovers if a real meal is ready The exact snack matters less than the timing and consistency. Athletes often plan to eat "when they get home," then the drive, shower, errands, or late dinner push recovery far later than they intended. If your athlete has another session later in the day, recovery becomes even more important. The body does not care that the day is busy. It still has to refill energy and repair from the first session before the next one begins. Families help most by making the recovery option easy to find. Keep something ready in the car, cooler, practice bag, or fridge. Do not rely on the athlete to invent the plan when they are already tired. This week, we are making recovery visible. The goal is not to create a perfect sports nutrition routine. The goal is to stop wasting the first hour after work gets done. If you want the free starting point first, join Aspire Runner Fueling Lab here: https://aspireperformancerd.com/runner-fueling-lab?source=coach-curriculum-email Best, Coach [Your Name]