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Fueling, explained.
Straight answers on how athletes should fuel, hydrate, and recover, written for parents and coaches and backed by published research. Every statistic on this site links to its source.
The gap isn’t an opinion. It’s measured.
Kids start dehydrated, don’t know how to fuel, and under-fuel when it counts. RALLY is built for exactly those three moments.
Of young athletes show up to training already dehydrated, before practice even starts.
The average score adolescent athletes get on a sports-nutrition knowledge test. They underestimate their own carb needs by ~73 g/day.
Of days measured, elite young athletes actually hit their recommended carbohydrate intake. The other 92%, they were under-fueled.
The 3-Hour Gap: Why Athletes Run on Empty
Three hours before the first whistle with no real fuel. The research on what that does to a young athlete, and how to close it.
Read →Before Practice: What to Eat and Drink, and When
Top off the tank and start hydrated. What to have 30 to 60 minutes out, and why protein isn’t the priority.
Read →The Recovery Window: Why the 45 Minutes After Practice Matter
Rebuild, refuel, rehydrate. Why the window after practice is where the gains actually happen.
Read →Most Young Athletes Start Practice Dehydrated. Here's the Fix.
76% arrive already dehydrated. How much to drink before, during, and after, and why sodium matters.
Read →Is It Safe for My Kid? A Parent's Guide to Sports Supplements
Supplements are not FDA pre-approved. What the pediatric authorities actually say, and the five things to look for on a label.
Read →Why Caffeine-Free Matters for Teen Athletes
Most pre-workouts are built on caffeine. Why that is the wrong tool for a growing athlete.
Read →Join the RALLY list.
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