Critical Reload

Here's something coaches can use tonight and parents can stick on the fridge.

A complete school-day fueling schedule — from breakfast at 6:45 AM through the optional late-night snack at 9 PM. Built around real timing windows, real food, and a real school schedule.

Screenshot it. Send it to the group chat. Put it on the fridge. Have your athlete run it for one week.

That's a week of better fueling with one text.

Full guide with the complete breakdown → https://criticalreload.com/what-to-eat-before-a-workout-high-school-athlete-guide-to-fueling/

Most parents send their athlete out the door and hope for the best when it comes to pre-practice food.

That's not a knock. There's a lot going on. But here's something worth knowing: you have more control over your athlete's pre-workout fueling than you probably realize — and it doesn't require a nutrition degree or a meal-prep Sunday.

It just requires knowing what's available at each location.

From home — the best scenario.
You stock it once and the week is covered. PB&J on wheat bread. Greek yogurt with granola and some berries. A bagel with cream cheese and a piece of fruit. Bowl of cereal with milk and a banana. These are solid 60–90 minute pre-practice options. Fast, cheap, and no real prep involved.

From the school cafeteria.
Most cafeterias have at least one solid option. A yogurt parfait and fruit. Half a sandwich and an apple. Crackers, a cheese stick, and some grapes. Your athlete needs to know it's there — and why it's a better call than the cookies.

From the gas station.
This is the one that surprises most parents. A gas station stop on the way to practice doesn't have to mean a bag of chips and an energy drink. A turkey or ham sub, a granola bar and a banana, a cheese stick and pretzels with a small sports drink — those are real pre-practice options. If your athlete knows the list, they can use it.

The point isn't perfection. It's that every situation has a better choice. Your athlete just needs to know what it is.

Share this with them. Better yet, send them the full guide — it includes timing windows, a complete school-day schedule, and a section on fueling by goal. It's the kind of thing they can actually use on their own once they've seen it.

Read the full guide → https://criticalreload.com/what-to-eat-before-a-workout-high-school-athlete-guide-to-fueling/

The goal isn't perfect. The goal is consistent.