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Interactive tools
Build the plan you need this week
39 reviewed tools, organized by coach moment. Search when you know the task. Otherwise start with the starting-point tools, run the race week kit the week of a meet, and use the coach program kit to set up your season systems. Tools marked deliverable end with a complete output you can copy or print.
Start here
Pick the fastest path for the person using the tool
These are the quickest entries into the most common coach, parent, and athlete workflows.
5 min
Red Flags workflow
Spot serious nutrition warning signs and move to referral faster.
10 min
Parent Email system
Generate a coach-ready parent message for the season moment.
2 min
Race Week Playbook
Follow six race-week steps with direct links to the planner, hydration, race-morning, packing, and recovery tools.
2 min
Practice Hydration Planner
Turn a session and weather check into a bottle, refill, break, and escalation plan plus a team note.
Search if you know the task. The full catalog is shown below so high-value tools stay easy to find.
Showing all 6 kits.
Starting-point tools
6 toolsPractice setup, symptom reviews, and referral routes — each ends with a specific next action.
When to use: before a new training block, and again the week of a meet.
Real package exampleNew DeliverableFree
Practice Hydration Planner
Turn a session and weather check into a bottle, refill, break, and escalation plan plus a team note.
Use when posting the week's schedule, and again before hot or hard days.
Real package example DeliverableFree
Recovery Calculator
Calculate carbohydrate, protein, measured sweat rate, and replacement fluid from the completed session.
Use after a key or long session when the next-session timing and measured fluid data are available.
DeliverableFree
RED-S Signs and Referral Check
Turn selected observations into a private summary, referral steps, and a conversation opener without producing a diagnosis or risk score.
Use when energy, recovery, injury, menstrual function, mood, eating, or performance changes are raising concern.
DeliverableFree
Red Flags and Referral Workflow
Spot serious nutrition warning signs and move to referral faster.
Use when you notice health-risk warning signs.
Real package example DeliverableParent Access
Race Gut Symptom Review
Organize the actual symptom, timing, frequency, and context into a review priority or one-variable practice trial.
Use after a gut problem in training or racing, especially when it repeats or changes normal function.
Real package example DeliverableParent Access
Fueling Troubleshooter
Calculate actual carbohydrate and fluid rates from one workout, then choose one change to test next time.
Use after a workout that felt unusually flat, hungry, thirsty, heavy, or hard on the stomach.
Weekly fueling
7 toolsPlan the training week, log the days, and keep the kitchen stocked to match the schedule.
When to use: Sunday to set the week, then quick daily check-ins.
Real package example DeliverableParent Access
School-Day Fueling Planner
Calculate a rollover-safe school-day timeline and body-mass-based fueling ranges around practice.
Use when lunch, dismissal, practice, or the next-meal schedule changes.
Real package example DeliverableParent Access
Daily Fuel Log
Compare entered carbohydrate and protein with body-mass-based training-day ranges and see the macro-energy math.
Use after a training day when you have the actual intake totals.
Real package example DeliverableParent Access
Nutrition Label Snack Calculator
Calculate snack totals from the current label and compare them with an optional carbohydrate target while keeping conflicts visible.
Use with the package in hand before packing a school, practice, travel, or recovery snack.
Real package example DeliverableParent Access
Weekly Menu Target Template
Calculate daily and meal-level carbohydrate/protein ranges, then build a deterministic seven-day food template.
Use after the training week is set and before the household writes the grocery list.
Real package example DeliverableParent Access
Grocery Budget Planner
Calculate basket cost, cost per serving, example-meal cost, budget remaining, and listed serving coverage from current prices.
Use with the store app, receipt, or shelf prices open before the weekly shop.
Real package example DeliverableParent Access
Meal Prep Planner
Calculate batch quantities and build a prep timeline from the household size, number of days, diet, allergies, and active-time limit.
Use before grocery shopping or at the start of the household's prep block.
Showing 6 of 7 tools in this kit.
Race week & meet day
8 toolsRace dates, morning timing, carbohydrate calculations, between-event recovery, team dinner, and packing.
When to use: the week of a meet — refresh the plan 48 hours out.
Real package exampleNew DeliverableFree
Endurance Fuel Lab
Calculate an endurance plan from event duration, body mass, current product labels, and an optional measured sweat test, with every formula shown.
Use before a long training session or race when you want to compare an exact product plan with your hourly targets.
Real package exampleNewFree
Race Week Playbook
Follow six race-week steps with direct links to the planner, hydration, race-morning, packing, and recovery tools.
Open when a meet lands on the calendar, then work top to bottom.
Real package exampleNew DeliverableFree
Race Morning Fuel
Turn gun time, expected duration, and practiced timing into a race-morning timeline and duration-based carbohydrate range.
Use the week of a meet to plan race morning and brief the team.
Real package example DeliverableParent Access
Race Week Planner
Build a dated seven-day race plan from the real start time, rehearsed foods, travel, access, and household constraints.
Use as soon as the race date and start time are confirmed, then update it when logistics change.
Real package example DeliverableParent Access
Race Fueling by Distance and Time
Calculate pace, pre-event carbohydrate, during-race carbohydrate, and serving counts from the actual event plan.
Use after predicted finish time is realistic and before rehearsing the race plan in training.
Real package example DeliverableFree
Multi-Event Nutrition Timeline
Calculate the recovery window and between-event carbohydrate timeline from actual event times, durations, and body mass.
Use after the event schedule is final and before packing the meet bag.
Showing 6 of 8 tools in this kit.
Travel & heat
5 toolsAway meets, current menu-label comparisons, altitude calculations, hot afternoons, and cramp reviews.
When to use: when the trip or the forecast shows up on the schedule.
Real package example DeliverableParent Access
Travel Nutrition Kit Builder
Calculate trip-specific quantities and build a bus, cooler, and lodging checklist from meal responsibility and access.
Use once the itinerary says which meals the household, team, hotel, or venue is responsible for.
Real package example DeliverableParent Access
Hot Meet Fueling Checklist
Build a heat-policy, refill, cooling, familiar-food, and emergency-readiness checklist for the actual meet.
Use 24–48 hours before a hot meet and repeat the condition check on race day.
Real package example DeliverableFree
Altitude Fueling Calculator
Calculate a workload-matched daily carbohydrate range and the total amount to plan for an altitude trip.
Use once the destination, daily training time, and trip length are known.
Real package example DeliverableFree
Current Menu Label Comparator
Add the current Nutrition Facts for a restaurant meal and check the totals against the athlete's stated needs and conflicts.
Use while looking at the restaurant's current menu or label—not from memory or an old ranking.
Real package example DeliverableParent Access
Cramping Solution Finder
Organize a cramp episode into an immediate response, factors to review, and one variable to test in training.
Use after a cramp episode while the timing, conditions, and symptoms are still easy to recall.
Recovery & referral
3 toolsRecovery calculations, food checks, symptom notes, and qualified-care questions for illness, injury, iron, periods, and supplements.
When to use: a monthly check, plus any time a warning sign shows up.
Real package example DeliverableFree
Sick Day Conversation Prep
Organize current symptoms, food/fluid access, and recovery state into a conservative routine and clear escalation steps.
Use when an athlete is ill and the family needs to organize what is happening before practice or a clinician call.
Real package example DeliverableFree
Iron Foods Finder
Filter a traceable food list and calculate iron from the servings you actually plan to eat.
Use when comparing familiar foods or preparing questions after a clinician has raised an iron concern.
Real package example DeliverableParent Access
Freshman Runner Day Planner
Turn wake, lunch, and practice times into a school-day eating timeline filtered for the household.
Use during the first weeks of a season or whenever the school/practice schedule changes.
Coach program
10 toolsPre-season setup, the team nutrition policy, snack access, and scripts for hard parent conversations — the systems side of coaching a team.
When to use: pre-season to set the systems up, then weekly to run them.
DeliverableProgram Access
Coach Season Planner
Build a dated season operations plan around the roster, competition rhythm, food access, budget, and named staff roles.
Use before the season starts, then rerun it when the schedule, roster, or access plan changes.
DeliverableProgram Access
Coach Language Audit
Work through 15 real coaching phrases and practice alternatives grounded in observable behavior.
Use during staff onboarding or before a season conversation about food, bodies, or performance.
DeliverableProgram Access
Pre-Season Checklist
Assign 25 concrete setup jobs across clearance, food access, water, heat policy, travel, privacy, and referral.
Use 2–4 weeks before the first official practice and revisit every unassigned item at the staff meeting.
DeliverableProgram Access
Team Nutrition Policy Generator
Draft a seven-section team policy for food access, coach boundaries, travel logistics, privacy, and qualified referrals.
Use before the season or when the school asks for a written team nutrition process.
DeliverableProgram Access
Team Talk Scripts
Generate a short, sourced team talk with one practical action and wording that can be reviewed before the huddle.
Use when a nutrition topic needs a two-, five-, or ten-minute team explanation—not an individual consultation.
DeliverableProgram Access
Parent Email Draft Builder
Generate a coach-ready parent message for the season moment.
Use when you need a family update fast.
Showing 6 of 10 tools in this kit.