NEW: Fuel for Life Crew nutrition membership! Learn more here.
Free Nutrition Resources
I offer a wide range of educational materials for active individuals seeking guidance on everyday and performance nutrition. Learn virtually at your own pace, with lifetime access to all materials.
Browse my free nutrition downloads below, and be sure to subscribe to my monthly newsletter for additional free nutrition tips, recipes, subscriber-only discounts, and more. You can also check out my low-cost nutrition mini guides, sports nutrition course, and nutrition masterclasses.
Travel Snack Foods & Checklist
​This 5-page guide gives you detailed nutrition advice to on how to stay well-nourished when you're on-the-go, including some of my fav snack ideas.
​
Get a checklist of shelf-stable and longer-lasting perishable foods that you can stock in your fridge, freezer, and pantry, plus ideas for how to put these foods together to make delicious and nutritious meals and snacks.
Food Journal Exercise
Bring more awareness to your everyday nutrition and performance nutrition patterns. This food journal document will instruct you on how to keep a descriptive journal, what to look for, and what questions to ask yourself.
This simple exercise can help identify gaps in your fueling and where you should focus your attention to reach your exercise and health goals.
Fueling Mini Guide: Before Exercise
This four-page mini guide is full of useful tips, research-based guidelines, and visuals to help you individualize your fueling plan for all physical activity, and particularly for endurance exercise (i.e. anything longer than 60min).
Race Day Fueling Plan Templates
It's time to take the fueling you practiced in training and create your own Race Day Nutrition Plan, as a single or multi-sport athlete.
​
You'll be prompted to write down your individualized nutrition goals before, during and after your event, plus other relevant logistics. Three different templates provided, and carb loading worksheet included!
Don't leave these important details to race weekend - plan this stuff out well in advance to remove any unnecessary stress!
Nutrition Tips for Young Athletes
Staying on top of your nutrition as a young athlete can be really tricky. You're juggling extracurriculars, school, friends, family, and more. Plus, with all the nutrition information and misinformation online, it's easy to feel confused and overwhelmed.​ Don't worry, I've got you!
This 3-page will give you my top nutrition tips to help you feel good during exercise, perform well in school, have fun with friends, support your body as it changes and grows, and protect your mental health.
Winter Fueling Guide
Whether you are training for an event or enjoying less-structured active time this winter, let's keep you well-fueled and hydrated as the temps drop! This 3-page guide is filled with practical recommendations, and also explains how cold and altitude change our nutrition and hydration needs.
Food Rules, Fears, & Beliefs Worksheet
Do you find yourself living by "good" and "bad" food lists, feeling out of control around your "bad" foods when they're around, feeling guilty after eating certain foods, and/or struggling when out of your normal eating routines (e.g. eating out, travel, holidays, etc)? This worksheet isn't a "fix" by any means, but rather a self-awareness exercise that can highlight how you view and relate to food, as a starting point to healing your relationship to food and body.