For Families | Rooted Academy

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Three guides to start with

Easy protein math: Body weight divided by 2 — PhysicalEasy protein mathBody weight ÷ 2Use it when you're wondering if your athlete gets enough protein.

Sleep is part of training: How much young athletes need — PhysicalSleep is part of trainingHow much young athletes need, and how to protect itUse it when the schedule starts eating into bedtime.

Goals by age: What a good goal looks like at each stage — MindGoals by ageWhat a good goal looks like at each stageUse it at the start of a season, so goals are theirs, not set for them.

Family guides

Find what you need by topic

Guides for athletes ages 6 to 14. Open a topic to see its guides, and each one shows the pillar it builds.

Fueling (12)

Protein, carbs, fat, sugar and hydration for active kids, from everyday meals to game day.

Protein

Easy protein sources: Vegetarian sources — PhysicalEasy protein sourcesVegetarian sources

Carbs

Fiber face-off: Refined vs. whole grain — PhysicalFiber face-offRefined vs. whole grain

Before + after: Practice day timing — PhysicalBefore + afterPractice day timing

Fat

Fat packs more fuel: Calories per gram — PhysicalFat packs more fuelCalories per gram

The fat-soluble four: Vitamins A, D, E and K — PhysicalThe fat-soluble fourVitamins A, D, E and K

Sources matter: Where fat should come from — PhysicalSources matterWhere fat should come from

Sugar + hydration

Where the sugar hides: Added sugar in common drinks and snacks — PhysicalWhere the sugar hidesAdded sugar in common drinks and snacks

What to drink, and when: Start with water — PhysicalWhat to drink, and whenStart with water, and when a sports drink has a job

Sports drink or energy drink: Caffeine is the difference — PhysicalSports drink or energy drink?Caffeine is the difference

Sources: Fueling

Protein

American Academy of Pediatrics, HealthyChildren.org, sports nutrition guidance for young athletes. healthychildren.org
USDA FoodData Central, protein per serving. fdc.nal.usda.gov

Carbs

The Athlete's Plate. U.S. Olympic & Paralympic Committee and UCCS Sport Nutrition. swell.uccs.edu
USDA FoodData Central, fiber per serving. fdc.nal.usda.gov
Kinsella, S. (2017). Sports nutrition for busy families and busy lifestyles. American Academy of Pediatrics, HealthyChildren.org. healthychildren.org

Fat

USDA FoodData Central, energy values for fat, carbohydrate and protein (calories per gram). fdc.nal.usda.gov
NIH Office of Dietary Supplements. Vitamin A, D, E and K fact sheets. ods.od.nih.gov
U.S. Department of Health and Human Services & U.S. Department of Agriculture. (2026). Dietary Guidelines for Americans, 2025–2030. dietaryguidelines.gov

Sugar

U.S. Department of Health and Human Services & U.S. Department of Agriculture. (2026). Dietary Guidelines for Americans, 2025–2030. dietaryguidelines.gov
Centers for Disease Control and Prevention. Be Smart About Sugar. cdc.gov
Kinsella, S. (2017). Sports nutrition for busy families and busy lifestyles. American Academy of Pediatrics, HealthyChildren.org. healthychildren.org

Hydration

Kinsella, S. (2017). Sports nutrition for busy families and busy lifestyles. American Academy of Pediatrics, HealthyChildren.org. healthychildren.org
McDermott, B. P., Anderson, S. A., Armstrong, L. E., et al. (2017). National Athletic Trainers' Association position statement: Fluid replacement for the physically active. Journal of Athletic Training, 52(9), 877–895. doi
American Academy of Child and Adolescent Psychiatry. Caffeine and Children (Facts for Families). aacap.org

Game day + Halloween weekend

Castle, J. Gameday nutrition tips for young athletes. Academy of Nutrition and Dietetics, Kids Eat Right (reviewed 2025). eatright.org
TrueSport. What to pack in a tournament cooler (via USA Swimming, 2026). usaswimming.org
Nationwide Children's Hospital. Tips for a healthier Halloween night. nationwidechildrens.org
American Academy of Sleep Medicine. Recommended amount of sleep for pediatric populations (2016). aasm.org

Sleep (1)

How much sleep young athletes need, and how to protect it during a busy season.

Sources: Sleep

Sleep

Paruthi, S., Brooks, L. J., D'Ambrosio, C., et al. (2016). Recommended amount of sleep for pediatric populations: A consensus statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine, 12(6), 785–786. doi
Milewski, M. D., Skaggs, D. L., Bishop, G. A., et al. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of Pediatric Orthopaedics, 34(2), 129–133. doi
Fox, J. L., Sargent, C., Scanlan, A. T., & Stanton, R. (2019). Insufficient sleep in young athletes? Causes, consequences, and potential treatments. Sports Medicine. doi
American Academy of Pediatrics, HealthyChildren.org. Healthy sleep habits: How many hours does your child need? healthychildren.org

Strength (5)

When strength training makes sense, what it looks like at each age, and what too much looks like.

Ready for weights? Check all four — PhysicalReady for weights?Four checks before adding load

Too much, too soon: risks of developmentally inappropriate training — PhysicalToo much, too soonWhat the wrong training does to a growing body

Strength for ages 6 to 8: Play is the program — PhysicalAges 6-8: Play is the programBodyweight only, through games and movement

Strength for ages 9 to 11: Master your own body — PhysicalAges 9-11: Master your own bodyBodyweight and technique before load

Sources: Strength

Strength

Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J. R., et al. (2009). Youth resistance training: Updated position statement paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 23(5 Suppl), S60–S79. nsca.com
Stricker, P. R., Faigenbaum, A. D., McCambridge, T. M., & Council on Sports Medicine and Fitness. (2020). Resistance training for children and adolescents. Pediatrics, 145(6), e20201011. American Academy of Pediatrics. aap.org
National Strength and Conditioning Association. Youth performance and fitness: Strength and conditioning information for parents. nsca.com
American Academy of Orthopaedic Surgeons, OrthoInfo. Overuse injuries in children. orthoinfo.org

Goals (5)

Age-appropriate goal setting your athlete leads, with a tracker for any sport.

Universal goal tracker: One page for any age or sport — MindUniversal goal trackerOne page for any age or sport

Worksheets by age

Goal setting worksheet for ages 6 to 8: Try a new thing — MindAges 6-8: Try a new thingDraw it, try it, check it off

Goal setting worksheet for ages 9 to 11: Practice a skill — MindAges 9-11: Practice a skillSkill goals with season check-ins

Sources: Goals

Goal setting

Côté, J. (1999). The influence of the family in the development of talent in sport. The Sport Psychologist.
Côté, J., & Hay, J. (2002). Children's involvement in sport: A developmental perspective. In Psychological Foundations of Sport.
Bandura, A., & Schunk, D. H. (1981). Cultivating competence, self-efficacy, and intrinsic interest through proximal self-motivation. Journal of Personality and Social Psychology.
Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist.

Coaching your athlete's team? Why kids zone out and The post-game close work at home too. Find them with the coach tools.

General guidance for young athletes, not an individual plan.

Parent Playbook

Bring a Rooted Academy talk to your team, school or parent group

Practical sessions with clear takeaways and room for questions. Virtual or in person.

Physical

Fueling the Young Athlete

Everyday fueling, game day and tournament day. Pick one track or combine them.

Led by Carrie

Physical

Growing a Stronger Athlete

Sleep, strength by age, and why more practice isn't always more progress.

Co-led with a guest expert

Mind

Confidence, Pressure & the Ride Home

Handling mistakes, setbacks and what to say (and not say) after a game.

Co-led with a guest expert

Inquire about a talk →

Stay close to it

Get what I'm learning

A short, occasional email and resource share on what I'm reading, testing, and rethinking about raising whole athletes.

Raise a healthy, confident athlete.

Three guides to start with

Find what you need by topic

Protein

Carbs

Fat

Sugar

Hydration

Game day + Halloween weekend

Sleep

Strength

Goal setting

Bring a Rooted Academy talk to your team, school or parent group

Fueling the Young Athlete

Growing a Stronger Athlete

Confidence, Pressure & the Ride Home

Get what I'm learning