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Every tool on this page is free and opens instantly. The guides with an email gate send the resource immediately — no sales call, no follow-up pressure.
Guides you can drop in your program today. Tools open in seconds with no account.
Free guides (email to unlock)
High School XC Iron Testing Protocol
Printable PDF: when to test, what to order, how to interpret results, and what to say to the athlete.
Get free accessPre-Season Nutrition Email Template Pack
7 ready-to-send parent emails covering fueling basics, hydration, and pre-season expectations.
Get free accessBicarb, NOMIO & Supplement Hype Decoder
Coach-safe guide to the sports nutrition trends athletes are seeing online right now.
Get free accessFree tools — open instantly
Hydration Calculator
Daily fluid targets by body weight and training load.
Sweat Rate Calculator
Pre/post-workout weigh-in → hourly sweat rate + drink targets.
RED-S Risk Screener
Flag athletes at risk for Relative Energy Deficiency in Sport.
Taper Week Calculator
Adjust carb and calorie targets in the days before championship.
Recovery Calculator
Post-workout recovery window targets and food examples.
Iron Absorption Optimizer
Pair foods to maximize non-heme iron uptake from a meal.
Caffeine Calculator
Evidence-based caffeine dose and timing for race day.
Supplement Checker
Evidence tiers, age guardrails, WADA/NCAA notes, and safer next steps.
Return-to-Play Protocol
Nutrition reintroduction steps after illness or injury.
Practical tools for race weekends, training weeks, and everyday fueling questions.
Free guides (email to unlock)
Is Your Athlete Eating Enough? A Checklist
Quick checklist parents can use at home to spot under-fueling before it becomes a performance or health issue.
Get free accessRace Week Fueling Blueprint
Printable day-by-day fueling guide for the 5 days before a big race.
Get free accessStress Fracture Prevention Nutrition Guide
What to eat (and what to avoid) to protect bone health during high-mileage seasons.
Get free accessFree tools — open instantly
Pre-Race Meal Builder
Build a pre-race meal from real food with carb and protein targets.
Fast Food Navigator
Best bets at Chipotle, Chick-fil-A, Panera, and more on race weekend.
Bonk Analyzer
Figure out why your athlete crashed mid-race and what to fix.
Smoothie Builder
Build a training-day smoothie that actually hits the macros.
Sick Day Protocol
How to fuel through illness to keep training loss minimal.
Pasta Dinner Calculator
Team pasta night portions for the night before a meet.
Want the full system?
Every tool above, plus weekly guides, ready-to-send parent emails, handouts, the coach community, and monthly live huddles with Luke.