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Aspire Performance & Nutrition
Parent's Quick Guide
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What to Pack, Buy, and Know
Top 3 Wins in 7 Days
Win 1
Arrive at practice fueled.
Win 2
Recover faster after hard sessions.
Win 3
Cut race-day stomach issues.
THE PROTOCOL
Before
Sunday: grocery run + 30 min meal prep for the week
During
Daily: pack a school lunch + an after-practice snack bag
After
After practice: have dinner ready within 2 hours of their return
1
Stock the pantry: bananas, PB, bread, granola bars, chocolate milk
2
Pack your athlete a SECOND lunch for after practice
3
Let them eat — athlete hunger is real and they need the calories
Timing
Guide
Guide
BEFORE
Sunday: grocery run + 30 min meal prep for the week
DURING
Daily: pack a school lunch + an after-practice snack bag
AFTER
After practice: have dinner ready within 2 hours of their return
Audience Focus
Use this as your weekly execution checklist before key training and races.
Mistakes
✗
Restricting food because you're worried about weight (let them eat!)
✗
Buying only "diet" or "low-cal" foods for an athlete (they need calories)
✗
Assuming school lunch is enough (it's 750+ calories short for athletes)
Coach Luke's Tip
"Parents, the #1 thing you can do: make sure food is AVAILABLE. Full fridge, packed snack bag, recovery food in the car. You don't need to be a dietitian — just keep supply ahead of demand."
Learn more at aspireperformancerd.com
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