The resource library · Kai Samiere, MS, RD
Practical nutrition.
More confidence, every day.
Practical guides for athletes and families, with clear answers about fueling, recovery and everyday eating. Start with the parent guides below.
New: parent guides and a free printable planner. Read the guides below or get the two-page fueling planner after a short form.
01 · PARENTS & YOUNG ATHLETES
Fuel school days. Training. Game day.
Useful guidance for the families and coaches supporting growing athletes, written by registered dietitian Kai Samiere, MS, RD.
Parent guide · Read online
What Does a Sports Dietitian Do for a High School Athlete?
Understand what a sports dietitian helps with, what sessions involve and how parents participate.
Read the guide →Parent guide · Read online
How to Fuel a School Day, Practice and Recovery
Build a practical routine for breakfast, lunch, the gap before practice and the trip home.
Read the guide →Parent guide · Read online
A Parent's Guide to Tournament Meals and Snacks
Plan familiar meals, portable snacks, fluids and safe food storage for long competition days.
Read the guide →Free printable PDF · Parents & coaches
Parent & Athlete Fueling Planner
Two printable pages to map a school-day routine and pack for tournaments. Enter your name and email for immediate access.
Get the free planner →02 · 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. More practical perspectives to complement the guides in this library.
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.