How Coaches Spot Under Fueling and Dehydration in Just 5 Minutes What we will cover in this episode * Why a short assessment builds trust and gives clarity * Exactly how to introduce the 5Minute Client Fueling Assessment to any client, simply and confidently * How to interpret results quickly using a red / yellow / green system * Exact scripts to send back to clients that are scopesafe and actionable * How to use the assessment to prepare athletes for competition without prescribing meals * Key takeaways and immediate actions you can use with one client today INTRO Read exactly, calm and confident “Welcome back to The Profitable Sports Coach — the podcast that gives you simple, actionable tools to help your clients feel better, perform better, and stay consistent… without adding more hours to your schedule. I’m Tiffany Mika. Today we’re diving into something that will make your coaching life easier: how to use the 5Minute Client Fueling Assessment with any client. This tool is quick, clear, and keeps you in scope while giving real insight into energy and recovery. By the end of this episode you’ll know why simple assessments build trust, how to introduce the assessment, how to interpret results, what to say back, and how to use it ethically and confidently. Let’s get into it.” SECTION 1 Why simple assessments build trust Lead line “One short assessment gives you more useful coaching information than an hour of guessing.” Key points to say, conversationally * Creates emotional safety — structured, neutral questions make clients comfortable sharing. * Removes guesswork — you move from “I’m tired” to clear, measurable patterns. * Gives a starting point — red / yellow / green tells you what to prioritise immediately. * Builds your authority — you look organised and professional without extra work. * Keeps you in scope — you gather information and coach behaviour, not prescribe nutrition. One coach line to use now “Think of the assessment as a quick diagnostic: it tells you where to focus your coaching energy this week.” SECTION 2 How to introduce the assessment Simple invites to use verbatim * Quick ask: “I’ve got a 2minute check that helps me see how your energy and recovery are tracking. Want to fill it out now” * Supportive version: “This quick check helps me understand what’s going on behind the scenes so I can support you better” * Performance version: “This helps me see how your body is responding to training so we can protect performance” Delivery tips * Keep tone light and helpful. * Offer it in session or send as a short message. * Frame it as information gathering, not judgement. * Use it regularly — weekly or biweekly — to track trends. Oneline message to send “Complete this 2minute check and I’ll review it before our next session — we’ll pick one small habit to try for 7 days.” SECTION 3 How to interpret results 6–8 minutes Explain the scoring quickly “The assessment totals into three zones: Red, Yellow, Green. Each zone tells you the priority and the type of action to take.” Red Zone 0–7 points * What it means: client is struggling with energy or recovery. * Common signs: skipped eating occasions, low protein presence, low fluid, poor sleep, high stress, training on empty. * Coach focus: immediate, small stabilising actions and monitoring. Yellow Zone 8–12 points * What it means: inconsistent habits. Client does some things well but not reliably. * Coach focus: tighten basics with one or two microtrials and accountability. Green Zone 13–16 points * What it means: client is generally stable and ready for small performance optimisations. * Coach focus: celebrate, then test one small performance habit in training. Pattern reading tip * Look for timing of low energy (for example, a 2pm slump vs presession low) — timing tells you which habit to target first. SECTION 4 What to say back to clients Exact scripts Explain the principle “Keep messages short, supportive, and give one or two clear actions. Always set a 7day microtrial and a simple measurement.” Red Zone script “Thanks for sending this through — I can see you’ve had a tough week with energy and recovery. Try these two simple things this week: 1) have something within 1–2 hours of waking, and 2) keep a water bottle nearby and sip throughout the day. Let’s try these for 7 days and track your energy.” Yellow Zone script “Nice work — you’re doing a lot of things well. Two small tweaks this week could help: 1) add a protein presence to each main eating time, and 2) try a 10minute winddown before bed. Let me know how you go.” Green Zone script “You’re fuelling and recovering well — great job. One small test to boost performance: try a short pretraining topup you’ve practised in training and note session quality. Keep doing what’s working.” Why these work * One or two actions prevents overwhelm. * 7day microtrial makes results measurable. * Language is scopesafe and supportive. SECTION 5 Implementation, measurement, and competition checklist How to implement with any client 1. Send or complete the assessment in session. 2. Score and place client in Red/Yellow/Green. 3. Send the matching script and agree a 7day microtrial. 4. Measure: client records daily energy 0–10 and notes session quality. 5. Review at 7 days and decide to keep, adjust, or progress. Simple measurement cues * Daily energy rating 0–10 each morning. * Session quality note after each session (good / okay / poor). * Hydration check yes/no for “carried water today” or bottle count. Competition checklist Nonprescriptive and practicebased 48 hours before * Keep familiar eating and fluid patterns. * Prioritise sleep and reduce latenight stimulation. * Avoid trying new foods or supplements. 2–3 hours before * Use a familiar preevent topup the athlete has practised in training. * Drink a planned volume of fluid; include electrolytes if sweat is high. * Avoid large, unfamiliar items that could upset the gut. 30–60 minutes before * Small, easily tolerated topup only if needed. * Small sips of fluid; avoid large volumes immediately before start. During event * Scheduled sips and small topups at planned breaks. * Use only products practised in training. Post event * Rehydrate and include a recovery topup with protein presence within the first hour. * Prioritise sleep and passive recovery. Coach prompt to athletes “Tell me what you used in training that felt good. We’ll use that same plan for the event — no experiments.” CLOSE Key takeaways and action steps “If you want the 5Minute Client Fueling Assessment ready to use, download the free PDF in the show notes. It’s designed for coaches to use in session or send between sessions.” Key takeaways 1. Energy is the foundation. Fix energy and training quality, recovery, and consistency improve. 2. Three highleverage checks: fuel timing, hydration, and blood sugar stability. 3. Start with awareness, not advice. Use the assessment and the 3question check. 4. Use one 7day microtrial. Small, measurable changes compound. 5. Protect competition performance by practising preevent topups in training and using the 48hour checklist. Immediate actions for you to do today * Use the 3question check with one client in your next session: How’s your energy 0–10, how’s your recovery 0–10, how consistent have your meals been 0–10 * Send the 5Minute Client Fueling Assessment to one client and agree a 7day microtrial. * Give one athlete the 48hour competition checklist before their next event. * Measure: ask the client to rate energy daily and report session quality after 7 days. “Thanks for joining me. This assessment is one of the simplest ways to understand what’s really going on with your clients and to start making small, highimpact changes. Next episode we’ll dive into the three basics every coach should know: protein presence, hydration habits, and stabilising blood sugar. Until then, pick one client, pick one habit, and track the change. I’m Tiffany Mika — keep coaching with clarity and care.”