Free Nutrition Resources
Don't need or want 1:1 or small group coaching? No problem. I offer a wide range of educational materials for active individuals seeking guidance on everyday and performance nutrition at an affordable price. Learn virtually at your own pace, with lifetime access to all materials.
Browse my free nutrition downloads below, or check out my low-cost nutrition mini guides, sports nutrition course, and nutrition masterclasses.
Travel Nutrition Tips & Checklist
​This 4-page guide gives you detailed nutrition advice to on how to stay well-nourished when you travel. These are tips that can apply to ANY time you're on the go, even if you're only out for a few hours.
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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.
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You'll be prompted to write down your individualized nutrition goals before, during and after your event, plus other relevant logistics.
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.
Grab my FREE Fueling Before Exercise Mini Guide
It's filled with practical tips and visuals to help you individualize your fueling and hydration plan before exercise. You'll also get a monthly newsletter with additional nutrition recs, recipes, podcast episodes, subscriber-only discounts and more.