NUQ3 · Questionnaire · about 2 minutes

Tournament readiness checklist

A tournament is four practices with a bus ride and a vending machine in between. This is the checklist to run the night before, so the fuel is packed before the bag is.

All questionnaires

A yellow and blue volleyball resting on an indoor court linePhoto on Unsplash

01 / 10

On this device only

The night before

Is dinner the night before built around a starch: rice, pasta, potatoes, bread?

Keys 1–3 to answer

Keep going

The other five

A salmon fillet on quinoa beside roasted broccoli and sweet potato, on an orange table

Q13 min

Fuelling habits self-audit

Breakfast, the pre-practice window, carbohydrate around sessions, and how protein is spread across the day.

Start

A yellow squeeze bottle lying in the grass beside a goal net

Q23 min

Hydration habits and sweat rate

Morning urine colour, drinking before and during practice, salt losses, and an optional two-scale sweat-rate test.

Start

Water poured over ground coffee in a paper filter, in low light

Q43 min

Sleep and caffeine

Sleep opportunity, how long it takes to fall asleep, and where your caffeine comes from and when.

Start

Clear soft-gel capsules scattered on a white surface

Q52 min

Supplement readiness check

Is it needed, is food doing the job, is the batch third-party tested, and does an adult who can help know about it.

Start

Seared fish and greens in a creamy sauce in a cast-iron pan

Q65 min

Energy availability warning signs

A screening aid adapted from the LEAF-Q, plus the warning signs in the IOC's 2023 REDs consensus. It routes to a clinician; it never diagnoses.

Start