Aspire guide
Printable Handouts
Printable Handouts manual
Pre-Practice Power-Up — Print Handout
A one-page handout showing athletes how to fuel before practice in 3 simple steps. Perfect for locker room posting.
Why this matters
🖨️ This is a print-ready visual handout.
Read time
3 min
Audience
Athlete
Use it for
Printable Handouts
Start here
A small pre-practice snack is often the difference between surviving practice and training well.
Coach prompt
Ask athletes what they ate in the hour before practice today, then fix the empty answers first.
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Printable handout preview
One-page sheet
Pre-Practice Power-Up — Print Handout
Read time
3 min
Audience
Athlete
Start with the printable
A small pre-practice snack is often the difference between surviving practice and training well.
Best next move
Use it this week
Ask athletes what they ate in the hour before practice today, then fix the empty answers first.
Quick reference map
Use the guide like a structured handout
Protocol
Start here
Jump to this section and use it like a coaching quick reference.
Overview
What this resource is helping solve
Jump to this section and use it like a coaching quick reference.
Timeline
Timing
Jump to this section and use it like a coaching quick reference.
Timeline
Common Mistakes
Jump to this section and use it like a coaching quick reference.
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
A one-page handout showing athletes how to fuel before practice in 3 simple steps.
If lunch was light
Use an easy carb plus a little protein
- A banana with peanut butter, crackers with cheese, or yogurt with fruit all work.
- Keep fat and fiber moderate so the snack clears quickly.
If practice starts soon
Go lighter, not empty
- Choose fruit, applesauce, granola bars, or sports drink if time is short.
- A small snack still beats walking into warm-up under-fueled.
If practice runs long
Bring a second snack for the back half
- Two-a-days, lifting, or 2+ hour sessions often need mid-session fuel.
- Pack crackers, bars, fruit snacks, or pretzels in the bag.
Overview
What this resource is helping solve
A one-page handout showing athletes how to fuel before practice in 3 simple steps.
A one-page handout showing athletes how to fuel before practice in 3 simple steps. Perfect for locker room posting.
- handout
- printable
Timing
**60 min out
** banana + PB
**30 min out
** applesauce pouch or granola bar
**During
** Under 60 min = water only • Over 60 min = sports drink
**After
** Recovery snack within 30 min
Common Mistakes
— Luke Rodriguez, MS, RDN
Going straight from school to practice on an empty stomach
Eating a full meal 15 minutes before practice
Relying only on an energy drink for "fuel
Do This Now
Eat a carb-rich snack 30–60 min before practice
Drink 16 oz water with your snack
Avoid high-fat or high-fiber foods right before
Quick reference
Key targets to keep in view
Use these as planning anchors when you turn the manual into weekly actions.
30-90 min
best snack window
Treat this as a decision anchor, not a trivia stat.
Carbs first
protein is secondary
Treat this as a decision anchor, not a trivia stat.
Low fiber
keep the gut calm
Treat this as a decision anchor, not a trivia stat.
Coach takeaways
Use this with athletes
These are the cues worth repeating before the week gets busy.
30 minutes
Fruit, applesauce, sports drink.
Keep it light and low fiber.
60-90 minutes
Granola bar plus banana.
Yogurt plus crackers or toast.
Do not do this
Nothing all afternoon.
Huge high-fat meal right before training.
Takeaway
Coach bottom line
A small pre-practice snack is often the difference between surviving practice and training well.
- Ask athletes what they ate in the hour before practice today, then fix the empty answers first.
Coach cues
Field reference
Use these short cues when you need to turn the manual into a quick conversation or decision.
Primary focus
Printable Handouts
A one-page handout showing athletes how to fuel before practice in 3 simple steps.
This week's cue
Ask athletes what they ate in the hour before practice today, then fix the empty answers first.
Use this sentence in the next team conversation.
Key themes
handout • printable • pdf • pre-practice snack
These are the anchors to reinforce, not the entire lecture.
Best follow-up
Open the handout with your team
Use the printable handout to keep the message simple.
What to do next
Use it this week
Ask athletes what they ate in the hour before practice today, then fix the empty answers first.
Source topics
handout • printable • pdf • pre-practice snack • before practice fueling