Inputs
- Timing, schedule, or constraints
- What the athlete needs next
Outputs
- A personalized plan or timeline
- A simple output you can use today
Carbs
Carbs at every meal, plus snacks around training
Protein
Protein 3-4 times across the day
Hydration
Water through the day, plus extra around practice
Recovery
Recover within 30-60 min: carb + protein + fluids
Daily Fueling Timeline
Breakfast
Before school
Start the day fueled so lunch is not trying to do all the work.
School Lunch
Midday
Build the middle of the day so practice does not start underfueled.
Pre-Practice Snack
60-90 min before practice (3:30 PM)
Top off energy with easy carbs before the session.
Post-Practice Recovery
Within 30-60 min after practice
Reload carbs, protein, and fluids before the next meal.
Recover within 30-60 min: carb + protein + fluids
Dinner
Evening
Finish the reload with a real meal, not just a snack.
Evening Snack
Later evening
Close the gap if dinner was early or practice appetite was low.
Night Before
Dinner
Keep it familiar, carb-forward, and low drama.
Race Morning Meal
3-4 hours before
Use a practiced breakfast that feels safe on the stomach.
Top-Off Snack
30-60 minutes before
Small, simple carbs only if the schedule allows.
Post-Race Recovery
Within 30-60 min after racing
Start recovery before appetite disappears or the bus ride home starts.
Keep this to 2-3 priorities so the first week stays realistic.
Client Fueling Timeline Event focus: 3200 Practice time: 3:30 PM Evening snack: Yes Targets: Recover within 30-60 min: carb + protein + fluids This week: - Eat breakfast every school day - Add a pre-practice snack before hard sessions - Test one race-morning breakfast before the next meet