Please complete this questionnaire as honestly as possible — circle how often you actually eat each food, not how often you think you should. There are no wrong answers. This helps your coach build a nutrition plan that works with your real life, your sport, and your schedule.
Training days per week
— Select —
1–2 days/week
3–4 days/week
5–6 days/week
7 days/week (daily)
Average practice / session length
— Select —
Under 1 hour
1–1.5 hours
1.5–2 hours
2–3 hours
3+ hours
What time of day do practices usually occur?
— Select —
Early morning (before 8am)
Morning (8am–12pm)
Afternoon (12pm–4pm)
After school / evening (4pm–7pm)
Evening (after 7pm)
Varies / multiple times
Current season
— Select —
In-season (competing)
Pre-season (building)
Off-season (training)
Post-season (recovery)
Year-round sport
Does the athlete have competitions or meets coming up in the next 4 weeks?
Yes
No
Not sure
Any injuries, physical limitations, or health concerns we should know about?
How many meals does the athlete eat per day?
— Select —
1 meal
2 meals
3 meals
3 meals + snacks
Grazes throughout the day
Does the athlete eat breakfast before school / practice?
— Select —
Yes — always
Most days
Sometimes
Rarely / never
Does the athlete eat before practice or games?
— Select —
Yes — always
Sometimes
Rarely
Never — trains fasted
Does the athlete eat after practice or competition?
— Select —
Yes — within 30–60 minutes
Yes — but 1–2 hours later
Rarely / not consistently
No — skips post-training nutrition
Describe a typical breakfast on a school / practice day
Describe a typical lunch — is this school lunch, packed from home, or off-campus?
Describe a typical dinner
What does the athlete typically eat or drink immediately before practice or a game?
What does the athlete typically eat or drink after practice or competition?
Protein is the most important macronutrient for athletic performance, recovery, and growth. This section helps us understand the athlete's current protein intake and quality.
Food Item Never Rarely Weekly Daily
Eggs scrambled, fried, hard-boiled Never Rarely Weekly Daily Chicken grilled, baked, rotisserie Never Rarely Weekly Daily Ground Beef / Steak burgers, tacos, stir-fry Never Rarely Weekly Daily Fish / Salmon / Tuna any preparation Never Rarely Weekly Daily Greek Yogurt / Cottage Cheese Never Rarely Weekly Daily Deli Meat / Lunch Meat turkey, ham, salami Never Rarely Weekly Daily Protein Powder / Shakes whey, plant-based, ready-to-drink Never Rarely Weekly Daily Beef / Protein Bars RXBar, Paleovalley sticks, Barebells Never Rarely Weekly Daily Beans / Lentils / Legumes Never Rarely Weekly Daily Nut Butter peanut, almond, cashew Never Rarely Weekly Daily
Other protein sources:
Carbohydrates & Energy Foods
Food Item Never Rarely Weekly Daily
White Rice / Brown Rice Never Rarely Weekly Daily Pasta / Noodles Never Rarely Weekly Daily Bread white, wheat, sourdough Never Rarely Weekly Daily Oats / Oatmeal Never Rarely Weekly Daily Potatoes / Sweet Potatoes Never Rarely Weekly Daily Tortillas flour or corn Never Rarely Weekly Daily Cereal cold breakfast cereal Never Rarely Weekly Daily Granola / Granola Bars Never Rarely Weekly Daily Waffles / Pancakes Never Rarely Weekly Daily
Other carb sources:
Food Item Never Rarely Weekly Daily
Banana / Mango / Melon higher-sugar fruits Never Rarely Weekly Daily Berries blueberry, strawberry, raspberry Never Rarely Weekly Daily Apple / Pear / Peach Never Rarely Weekly Daily Leafy Greens spinach, romaine, kale Never Rarely Weekly Daily Broccoli / Cauliflower / Carrots Never Rarely Weekly Daily Avocado Never Rarely Weekly Daily Fruit Juice orange, apple, grape juice Never Rarely Weekly Daily
Food Item Never Rarely Weekly Daily
Milk whole, 2%, skim, dairy-free Never Rarely Weekly Daily Cheese sliced, shredded, string cheese Never Rarely Weekly Daily Butter / Ghee Never Rarely Weekly Daily Nuts almonds, cashews, walnuts Never Rarely Weekly Daily Seeds pumpkin, sunflower, chia, flax Never Rarely Weekly Daily Olive Oil / Avocado Oil used in cooking Never Rarely Weekly Daily
Hydration is one of the most impactful and most overlooked aspects of athlete performance. This section helps us understand the athlete's current daily fluid intake and habits.
How many cups of water does the athlete drink per day?
— Select —
Less than 2 cups
2–4 cups
4–6 cups
6–8 cups
8–10 cups
10+ cups
Does the athlete drink during practice or games?
— Select —
Yes — water only
Yes — sports drink (Gatorade, Powerade etc.)
Yes — mix of water and sports drink
Rarely — doesn't drink much during training
No — does not drink during practice
Beverage Never Rarely Weekly Daily
Water plain still water Never Rarely Weekly Daily Sports Drinks Gatorade, Powerade, Body Armor Never Rarely Weekly Daily Energy Drinks Red Bull, Monster, Celsius, Prime Never Rarely Weekly Daily Regular Soda Coke, Sprite, Dr Pepper Never Rarely Weekly Daily Milk cow's milk, chocolate milk Never Rarely Weekly Daily Juice orange, apple, fruit juice Never Rarely Weekly Daily Coffee / Iced Coffee any preparation Never Rarely Weekly Daily
Other beverages:
Fast Food, School Lunch & Takeout
Food Item Never Rarely Weekly Daily
School Cafeteria Lunch Never Rarely Weekly Daily Burger / Fast Food McDonald's, In-N-Out, Five Guys Never Rarely Weekly Daily Chicken Sandwich / Nuggets Chick-fil-A, Wendy's, Raising Cane's Never Rarely Weekly Daily French Fries Never Rarely Weekly Daily Pizza school, chain, or delivery Never Rarely Weekly Daily Burritos / Tacos Chipotle, Taco Bell, Del Taco Never Rarely Weekly Daily Sandwiches / Subs Subway, Jersey Mike's, deli Never Rarely Weekly Daily Ramen / Instant Noodles Never Rarely Weekly Daily
Other fast food / takeout:
Supplements & Performance Products
Many supplements marketed to young athletes are unnecessary, under-studied, or contain harmful stimulants. This section helps us understand what the athlete is currently taking so we can evaluate safety and necessity.
Supplement / Product Never Rarely Weekly Daily
Multivitamin Never Rarely Weekly Daily Protein Powder / Shakes Never Rarely Weekly Daily Creatine Never Rarely Weekly Daily Pre-Workout C4, Ghost, Bucked Up, etc. Never Rarely Weekly Daily Electrolyte Tablets / Powders Liquid IV, LMNT, etc. Never Rarely Weekly Daily Vitamin D / Omega-3 / Fish Oil Never Rarely Weekly Daily Iron Supplement Never Rarely Weekly Daily
Other supplements:
Does the athlete have any food allergies or intolerances?
Does the athlete have any food dislikes or foods they absolutely will not eat?
Does the athlete ever skip meals before practice or games because of nerves, time, or habit?
Are there any concerns about the athlete's current weight, energy levels, or recovery?
Anything else you'd like the coaching team to know about the athlete's nutrition, lifestyle, or goals?
Nutritionist's Observations & Initial Assessment
This section is completed by Kristie at Pure Balance Athletic Co. following the athlete intake session.
