Built by a Registered Dietitian · 14-day free trial

Train hard.
Fuel harder.

Most competitive teen athletes are underfueling — and it shows up in the third quarter, the second half, the final mile. PN23 is the system that closes the gap. Built on sports nutrition science, not guesswork.

12
Module system
14–18
Athlete age range
10–15h/wk
Training volume
Is your athlete underfueling?
03 / 06 · ~60s
How often does your athlete crash, fade or "hit a wall" in the final third of competition?
ARarely — they finish strong
BSometimes, on long game days
CMost weeks — energy drops late
DAlmost every event
Step 3 of 6
Personalized report · no signup until step 6Next →
As referenced bySCAN — Sports & Human Performance NutritionAcademy of Nutrition and DieteticsACSM Position Stand
The App · iOS + Web

A system, not a video library.

Twelve modules that build on each other. A daily fuel target that adapts to training load. Weekly check-ins that turn vague feelings into a pattern you can fix. This is what shows up on your phone.

01
Adaptive daily targets
Calories and macros that flex with training load, growth, and competition phase — not a flat number.
02
Energy check-ins, weekly
60 seconds on Sunday. PN23 maps energy and recovery against the week's fueling so patterns become obvious.
03
Modules that move you forward
Short, focused, and sequenced. Finish one. The next unlocks. By module 12 your athlete has a complete system.
9:41●●●●●
TUE · GAME DAY
Hi, Maya
Today's Fuel Target
2,840 kcal
+18% vs base — match day
64%
412g
Carbs
128g
Protein
72g
Fat
Energy · last 7 days
9:41●●●●●
MODULE 04 · 12 MIN
Carbs Are Not The Enemy
04:12 / 12:36
In this module
01:24What carbs actually do
03:50Pre-training window
06:12Game-day carb loading
09:48Practice with a real plate
Photo · Founder placeholder
Who built this

“I was that athlete. Training hard, running on empty, wondering why I couldn't keep up. Nobody ever talked to me about food. I ate when I remembered, skipped meals when I was busy, and had no idea it was connected to any of it. I was fatigued, had slow recovery, my effort never seemed to pay off. But it wasn't my talent that would make me better. It was fuel. PN23 is what I wish every family had back then.”

[Founder name]
RD · MS Sports Nutrition
RD
Registered Dietitian · CDR Verified

Every module, calculator and recommendation in PN23 traces back to a peer-reviewed citation. No social-media trends, no influencer protocols, no one-size-fits-all macros.

The Game Day Protocol

Arrive fueled. Stay sharp. Recover fast.

Most athletes show up to game day having eaten whatever was convenient. PN23 athletes show up with a plan — built around a clock.

T − 3 to 4h
Prepare
T − 60 to 30m
Prime
In-game
Perform
T + 0 to 30m
Recover
3–4h before

The full tank

  • 500–800 kcal, carb-led
  • Low fiber, low fat — easy to digest
  • 20–25g lean protein
  • Familiar food only
60–30 min before

Top off

  • 30–60g fast carbs
  • Banana, dates, rice cake + honey
  • Sip — don't gulp — water
  • Skip new supplements
During competition

Hold the line

  • 30–60g carbs / hour past 60 min
  • 150–250 ml fluid every 15 min
  • Sodium if sweating heavy
  • Halftime: real food beats gummies
Within 30 min after

Repair window

  • 1.0–1.2 g/kg carbs
  • 20–30g protein
  • Rehydrate to 150% of fluid lost
  • Real meal within 2 hours
Why families stay

The proof shows up on the scoreboard.

Real outcomes from real PN23 families. Drop in three real testimonials and this section flips from “looks credible” to “is credible.”

—
Report better late-game energy
—
Faster perceived recovery
—
Parents would recommend
—
Average to feel the change

“My daughter went from cratering in the third set to closing out matches. Same training. Different fuel.”

[Parent name]
Tennis · D1 commit · MA

"Our coach called PN23 the missing piece. He wasn't wrong."

[Parent name]
Club soccer · U17 · NJ

"First nutrition program that talked to my kid like an athlete — not a patient."

[Athlete name]
Cross country · 16 · TX
Founding Member · Free for 1 year

Be one of the first five.

The first 5 members get a full year completely free — no card required. Then $19/month as a founder, locked in for life.

5 of 5 founding spots left
FREE / 1 year
Then $19/month locked in · no card required now
  • All 12 training modules + new content monthly
  • Adaptive daily fuel targets (1 athlete)
  • Weekly energy & recovery check-ins
  • Game Day Protocol templates
  • Direct email line to a Registered Dietitian
  • Downloadable tools, guides & checklists
Claim Your Free Year

No credit card required · Cancel anytime after your year

Things parents ask first.

If you don't see your question, email us — we answer every one.

What sports does PN23 work for?+
Any sport that asks for 10+ hours of training per week. Soccer, basketball, tennis, lacrosse, swimming, cross country, hockey, baseball, volleyball, dance. The fueling principles are sport-agnostic; the protocols flex to load.
My athlete is 13. Is PN23 right for us?+
PN23 is built for 14–18. The metabolic and growth math is different younger than that — we'll point you to safer general resources.
How long does each module take?+
10–15 minutes of video plus one short practical task. Most athletes finish a module per week alongside training.
Is this a meal plan?+
No. PN23 teaches the system so families build their own meals around what they already eat. Meal templates are included as scaffolding, not prescriptions.
What does 'direct email access to an RD' actually mean?+
Reply to any module email or write in from your dashboard. A Registered Dietitian answers within two business days. Not crisis care — but a real human, every time.
What if it doesn't work for us?+
Cancel any time from your dashboard. If you're inside 30 days and unhappy, we refund — no form, no friction.
Remove the performance ceiling

Stop underfueling. Start competing.

Learn what to eat, when to eat it, and how it changes everything on the field.

Start 14-day free trialQuestions? Email us →