Parent resource

Is Your Athlete Eating Enough? Checklist

Use this checklist to catch underfueling early, before fatigue, mood changes, repeated illness, or injury start to look like a normal part of the season.

5-minute reviewBuilt for parents and athletes who need a fast weekly check-in tool.Evidence-minded, coach-safe guidance

Look for patterns, not single bad days

One tired day is normal. Two to three weeks of low energy, skipped meals, irritability, stress injuries, or recurring illness is a pattern worth acting on.

Energy crash after practice
Persistent soreness or heavy legs
Stress fracture history, missed periods, or stalled growth

Use neutral language at home

Lead with energy, recovery, and how the athlete feels. Avoid comments about weight or appearance. The conversation should lower pressure, not add it.

Escalate sooner than most families do

If the checklist is lighting up repeatedly, do not wait for a full collapse. That is the right time for ferritin testing, clinical review, and a stronger fueling plan.

Open first

A printable checklist covering fatigue, recovery, period changes, illness, and injury warning flags.

Open the RED-S warning signs checklist

How to use this well

Use this resource as a practical starting point, not as a diagnosis or one-size-fits-all prescription.
Test race-day or training-day ideas in practice before relying on them in higher-stakes situations.
Escalate recurring fatigue, GI issues, menstrual changes, dizziness, or injury concerns to the right clinician.

Next steps

Use the energy availability calculator

A quick self-check for whether training load and intake are drifting too far apart.

Run the RED-S screener

A deeper screen when you want clearer next-step guidance.

Keep the momentum

If this guide helped but you are not ready for a paid plan, join Aspire Runner Fueling Lab for weekly season-specific prompts and practical family-safe or coach-safe Q&A.

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