Ascend Performance Nutrition
Your Athletic Performance
Score Awaits
Answer 10 science-backed questions across sleep, nutrition, training, recovery, and mindset. Get your personal score from 0 to 100 plus a free custom playbook to level up.
Takes 3 minutes
10 expert questions
Personalized product stack
Question 1 of 10
0%
Question 01 / 10 · Sleep Quality
How many hours of quality, uninterrupted sleep do you get on average per night?
Under 5 hours
I rarely feel rested
5 to 6 hours
Some nights decent, some rough
7 to 8 hours
Consistent and restful
9+ hours
I sleep a lot but feel groggy
Question 02 / 10 · Recovery
How do you feel 24 to 48 hours after an intense training session?
Extremely sore, can barely move
Affects my next session significantly
Moderately sore but functional
A little stiff but manageable
Slightly sore and feeling capable
Recovery is dialed in
Zero soreness, feel fresh
Never really sore no matter what I do
Question 03 / 10 · Hydration
How much total water (including electrolyte drinks) do you consume daily?
Less than 4 cups (~1 liter)
Mostly coffee, soda, or no water
4 to 6 cups (about 1 to 1.5 liters)
Some water but not consistent
6 to 10 cups (about 1.5 to 2.5 liters)
Consistent daily hydration
10+ cups (2.5+ liters)
Plus electrolytes around training
Question 04 / 10 · Nutrition Quality
How would you honestly describe your daily diet?
Fast food / highly processed
Most meals are convenience or takeout
Mixed: some healthy, some junk
Inconsistent eating habits
Mostly whole foods
Lean proteins, veggies, complex carbs most of the time
Strictly dialed: tracked and meal prepped
Macros tracked, food intentional
Question 05 / 10 · Training Frequency
How many days per week do you engage in structured physical training?
1 to 2 days
Just getting started or sporadic
3 to 4 days
Solid consistency with rest days
5 to 6 days
High frequency, structured programming
Every day with no rest days
I grind 7 days a week
Question 06 / 10 · Training Intensity
How would you rate the average effort level of your training sessions?
Light / casual
Walks, light stretching, easy movement
Moderate: I break a sweat
Cardio, some weights, regular gym work
Hard: I push myself consistently
Heavy lifts, HIIT, sport-specific intensity
Elite / Maximal
Competition-level intensity, periodized programming
Question 07 / 10 · Supplementation
How would you describe your current supplement protocol?
None at all
Food only, no supplementation
Basic: protein shake occasionally
Nothing consistent or structured
Structured: protein, creatine, electrolytes
Intentional daily stack, clean ingredients
Advanced: full protocol, periodized
Pre, intra, post, recovery, adaptogens
Question 08 / 10 · Mental Focus & Clarity
How sharp is your mental focus and clarity during training and competition?
Easily distracted: mind wanders
Hard to lock in even when I want to
Somewhat focused, inconsistent
Some sessions great, some scattered
Usually dialed in
I can get into the zone most sessions
Elite mental clarity
Present, locked in, mentally primed consistently
Question 09 / 10 · Lifestyle Stress
How would you rate your overall stress level outside of training (work, relationships, life)?
Extremely high: constantly overwhelmed
Stress is affecting sleep, mood, and training
High: regularly stressed
Managing but it takes a toll
Moderate: manageable with effort
I have systems to manage stress
Low: calm, grounded, disciplined
Prayer, mindfulness, structure keep me anchored
Question 10 / 10 · Consistency & Longevity
How long have you been consistently following your current training and nutrition routine?
Less than 1 month
Just getting started on this path
1 to 3 months
Building momentum
3 to 12 months
Solid habits established
1+ year(s)
This is my lifestyle and it is deeply ingrained
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