Print-Ready Resources

Printable Handouts

One-page, locker-room-ready handouts designed for coaches, athletes, and parents. Click any handout to preview and print.

Built for coaches, families, and athletes who need fast clarity.

🏁 Race Day

Race Day Fueling

5K – 10K Distance Events

✅Eat 1–4 g carbs/kg body weight 3 hours before your race

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🍽️ Daily Fueling

Pre-Practice Power-Up

Fuel Your Workout in 3 Steps

✅Eat a carb-rich snack 30–60 min before practice

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🍽️ Daily Fueling

Build Your Runner's Plate

Match Your Plate to Your Training

✅Easy day = ½ plate veggies, ¼ carbs, ¼ protein

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👩 Female Athletes

Iron Check

Are You Running on Empty?

✅Ask your doctor for a ferritin test (not just CBC)

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🔄 Recovery

Recovery in the First Hour

The 30-Minute Window Is Real

✅Eat within 30 minutes of finishing your run

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💧 Hydration

Hydration by Body Weight

How Much YOU Actually Need

✅Drink half your body weight in ounces daily (150 lbs = 75 oz)

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🏃 Track & Field

Track Meet Day Timeline

Hour-by-Hour Fueling for Meet Day

✅Pack a cooler the night before with snacks for the entire meet

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🏃 Track & Field

Distance Events: 800m–3200m

Fuel Smart for Mid-Distance & Distance

✅800m–1600m: Rely on stored glycogen — carb-load the night before

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🏃 Track & Field

Sprint & Field Events

Power Nutrition for Explosive Athletes

✅Hit 1.4–1.7 g protein/kg daily for muscle power and repair

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👨‍👩‍👧 For Parents & Athletes

Parent's Quick Guide

What to Pack, Buy, and Know

✅Stock the pantry: bananas, PB, bread, granola bars, chocolate milk

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