NUQ4 · Questionnaire · about 3 minutes

Sleep and caffeine

Caffeine works by sitting in the adenosine receptor that tells you that you are tired. It does not remove the adenosine. It just hides the message, for about five hours per half.

All questionnaires

Water poured over ground coffee in a paper filter, in low lightPhoto by Kevin Canlas on Unsplash

01 / 07

On this device only

Schedule

On a school night you are usually in bed with the lights off by…

Keys 1–6 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

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

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