The Refuel Playbook

Fuel for training. Refuel after the work. Recover so you can keep enjoying the game.

Sound familiar?

• You run out of energy late in games or skip meals on busy days.
• Tournament food means gas station snacks and long gaps.
• You push through feeling off because you don't want to miss anything.

The Refuel Playbook brings fueling, refueling and everyday recovery together around real life: school days, late games and tournament weekends. It includes a 20-recipe starter cookbook. No calorie counting and no good or bad foods. Every page opens with a common struggle (Sound familiar?) and one thing to do right now (Do this now), so it is always clear where to start.

Start in three steps

1. Fill in the self-check and build your plate for tomorrow.
2. Pick one refuel snack for each situation and pack it.
3. Do the one-minute daily check-in for a week, then look for patterns.

What's inside (38 printable pages)

• Fuel: build your plate, my go-to menu, game day fuel-up, weekly plan, grocery list, meal prep, road trip fuel and a sample tournament day with cooler safety tips
• Refuel: the refuel window, 30 recovery snack ideas, a neutral snack scoreboard, build-a-snack and a hydration tracker
• Recipe book: 20 simple recipes, most in 15 minutes or less, with nut-free and dairy-free swaps
• Recover: daily check-in, battery and flags (it does not clear anyone to train), week at a glance, recovery menu, recovery bingo, rest day plan and month in review
• A check-in buddy setup, a guide for parents and coaches, sources and a Where to Next page

Bonus: Digital Fill-In Edition and the Sports Parent Guide. Type and check off on a phone or tablet in a free PDF app like Adobe Acrobat Reader. Printing is turned off in the digital edition, so use the printable file for paper.

Details: Instant PDF download. US Letter, print at 100%. For athletes 13 and up and the parents who help them plan and cook.

Personal License: for one athlete's own use. Coaches printing for a roster, please choose the Team License. General information only, not medical or nutrition advice.

Part of the KUBED Allsides collection. Strong on Every Side.