The resource library · Kai Samiere, MS, RD
Practical nutrition.
More confidence, every day.
A growing home for guides, checklists, and planning tools to help you fuel your sport, understand your goals, and make everyday eating easier.
Downloadable resources are coming soon. Preview the topics below. In the meantime, explore The Athlete Journal for nutrition and performance reading.
01 · FUEL YOUR SPORT
Performance
For athletes, active adults, and the parents and coaches behind young athletes. Practical tools for training days, competition, and recovery.
Planned PDF guide · Athletes
Your training-day fueling guide
A practical starting point for organizing meals and snacks around training, with space to map out your own routine.
Coming soonPlanned PDF checklist · Parents & coaches
Game-day & tournament checklist
A planning tool for busy sports days: packing food, organizing breaks, and supporting young athletes away from home.
Coming soon02 · UNDERSTAND YOUR GOALS
Body Composition
For adults looking to build muscle or better understand changes in their body. Resources that connect your goals with the bigger picture of training, nutrition, and progress.
Planned PDF guide · Adults
Making sense of your DEXA scan
A guide to the terms in your report, questions to bring to your dietitian, and how a scan can fit into your nutrition plan.
Coming soonPlanned PDF worksheet · Adults
Your progress, beyond the scale
A reflection worksheet for connecting your goals with daily routines, training, energy, and the changes that matter to you.
Coming soon03 · MAKE IT WORK IN REAL LIFE
Everyday Nutrition
For individuals and families who want food to feel more manageable. Simple tools for shopping, planning, and building routines around the life you already have.
Planned PDF template · Individuals & families
A flexible weekly meal planner
A reusable template for mapping meals, planning around busy days, and turning your ideas into a grocery list.
Coming soonPlanned PDF checklist · Everyday routines
Your grocery & snack toolkit
A starting point for building a useful pantry, finding convenient options, and keeping food available when schedules get full.
Coming soonSomething to read now
The Athlete Journal
Explore Kai’s writing on nutrition, movement, and performance. A place to keep learning while this library grows.
Read The Athlete Journal →Make it personal
Need help putting it into practice?
Work with Kai on your own nutrition goals, or bring practical education to your team, parents, and coaches.
Individual coachingTeams & parents →For a team proposal, email Kai with your goals and scope. Prefer to talk first? Book a free 20-minute consultation.