Free sports nutrition guide for coaches, athletes and parents: meal timing before training and matches, what to eat and drink during and after, hydration by age, tournament days, and a printable team report by AURA AI with no names and no body weight.
AURA Coach Sports Nutrition — What Athletes Should Eat Before, During and After Training and Matches
AURA Coach Sports Nutrition turns the international sports-nutrition consensus into a timeline a coach can read in a minute. Pick the sport, the age group (under 12, 12-14, 15-17, adults, masters) and the kind of day - training, match, a tournament with several matches or two sessions - and set the start time: the guide lays out the evening before, the main meal 3-4 hours before, the snack 60-90 minutes before, fluids during, what to eat between matches depending on the break, and the recovery snack and meal, each with foods to prefer. Every number comes from public consensus statements (ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada; the UEFA expert group; the American Academy of Pediatrics; IOC statements on supplements and REDs) and is calculated by the app, never written by the AI. Young athletes get portions by hand and the athlete plate, never grams per kilogram, and no supplements, caffeine or energy drinks. Adults get a table by body weight. The guide is free in 13 languages. A coach can then ask AURA AI for a printable team report: AURA AI only adds food ideas from the local kitchen, a routine for school or work days, dietary swaps and a bag list around the frozen plan, ready as a PDF with or without the team or club badge, or as a message for the parents group.
Wellness, not medical care. AURA Coach Sports Nutrition is a self-help wellness tool and is not a substitute for professional medical or mental-health care. It does not diagnose, treat or cure any condition. If you are in crisis, contact your local emergency services.
Why use AURA Coach Sports Nutrition
Meals, snacks and drinks hour by hour from the start time: the evening before, the main meal, the pre-session snack, during, between matches and recovery, for a training day, a match day, a tournament or a double session.
Under 18 the guide uses hands and the athlete plate, never numbers per kilogram, and never mentions supplements, caffeine, energy drinks or dieting. Words about weight loss are filtered out of anything AURA AI writes.
Carbohydrate, protein and fluid ranges come from ACSM, UEFA, AAP and IOC statements and are computed by the app. AURA AI writes only food ideas and tips around them; a line with a quantity in it is dropped.
The team report comes as a PDF with or without the team or club badge, or as a WhatsApp, Telegram or email message for athletes and parents. Adult athletes can make a personal version with their numbers calculated on the device.
How to build a nutrition plan for your team with AURA Coach
- 1
Open the guide
Go to AURA Coach Sports Nutrition, choose the sport, the age group and the kind of day, and set the start time and the duration of the session or match.
- 2
Read the timeline
Check the moments of the day with foods to prefer, fluid amounts by age, the urine colour check and the athlete plate for that kind of day.
- 3
Create the report
Sign in, pick one of your teams or clubs for the header (or keep it neutral), tick the dietary needs of the group and let AURA AI write food ideas for every moment.
- 4
Share it
Download the PDF for the notice board or send the message to the parents group; adult athletes can add their weight on the device for personal numbers.
Frequently asked questions
Is the AURA Coach nutrition guide a diet plan?
No. It is general, indicative guidance for healthy athletes based on international consensus statements. It does not replace a doctor, a dietitian or a sports nutritionist, and athletes with medical conditions, allergies or eating concerns need individual advice.
What should a young athlete eat before an evening match?
Lunch is the main meal, with carbohydrate at the centre of the plate, then a real afternoon snack 2-3 hours before and a few sips of water in the last 20 minutes. After the match, a recovery snack within 30 minutes and a lighter but complete dinner.
How much does the AURA AI nutrition report cost?
The guide is free. The first report is free for every team, reports are included in the Coach Pass and in the club licence, and otherwise a report costs about USD 1 in AuraCoins, refunded automatically if the generation fails.
Does the report use athletes' names or body weight?
No. It uses sport, age group, the kind of day, times and the dietary needs of the group. The personal report for adults calculates numbers on the device and never sends or saves the weight.
Where do the numbers come from?
From the ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada position on nutrition and athletic performance, the UEFA expert group on football nutrition, the American Academy of Pediatrics on heat and hydration, and IOC consensus statements on supplements and REDs.
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