NUQ1 · Questionnaire · about 3 minutes

Fuelling habits self-audit

Most under-fuelling in high-school sport is not a diet. It is a skipped breakfast, a five-hour gap between lunch and practice, and a ride home with nothing in the car. This finds the gaps in a normal day.

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

01 / 09

On this device only

Morning

On a school day, breakfast is usually…

Liver glycogen, the store that holds blood glucose up, is roughly half spent after an overnight fast.

Keys 1–3 to answer

Keep going

The other five

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

A yellow and blue volleyball resting on an indoor court line

Q32 min

Tournament readiness checklist

The night before, the pre-match meal, food between matches, fluids, nothing new, and the meal after the last game.

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