Nutrition Nook: Fueling At Sunrise
by DAWN WEATHERWAX
Do athletes need to eat and drink before an early morning training starting between 5-7 a.m. and ending within 60-90 minutes? In general, it is very important for athletes to eat and drink something before an early morning practice or lift. What and how much varies per athlete.
THE FIRST STEP: MEETING HYDRATION NEEDS
If an athlete is 1% dehydrated, then performance can decline up to 12%! Sadly, 76% of athletes show up to morning trainings dehydrated. Many athletes forget that they lose fluid while they sleep.
Although the exact amount of water lost while an athlete sleeps at night varies, depending on several factors such as metabolic rate and room temperature, it is believed that a young athlete can lose approximately 1-2 pounds or 1/2-1 liter of water overnight. This translates to consuming approximately 16-32 oz. fluid prior to activity. This needs to be paired with at least 100-200 mg of sodium coming from liquid, food or electrolyte to optimize fluid in the muscles.
Hydration Options (but not limited to)
1. Water
2. Infused waters
3. Herbal teas cold or hot
4. Milks: Reg, Soy, Oat, Rice, Nut
5. Smoothies
Electrolytes Options (but not limited to)
1. Hydrant
2. LMNT
3. Gatorlyte or GFIT
4. Nuun Sport, GU or Precision Hydration Tablet
5. Orgain Hydroboost
THE SECOND STEP: NUTRITION NEEDS
Unless working with a sports or performance dietitian, it is essential that the athlete consumes something light or more prior to this type of training. This provides a boost of energy by fueling the brain and the muscles to move.
30 INTERNATIONAL BREAKFAST IDEAS (quantity varies per athlete)
1. Any whole fruit can do the job—it is light, full of water and nutrients
2. Whole wheat toast—plain or with avocado, egg, preserve
3. Tortilla with banana and nut butter/seed butter—can drizzle with honey overnight oats with fruit and nuts for long-lasting energy (adding a protein source is optional)
4. A Greek yogurt with chia and fruit or muesli
5. Tortilla with banana and peanut butter/chickpea butter—can drizzle with honey
6. Trail mixes with edamame or soy nuts
7. A protein or energy bar such as Rise, Powercrunch, Clif energy, Lara, 88 Acres
8. Smoothies
9. Whole grain cereals
10. Omelet: Eggs, tomatoes, mushrooms with potatoes, rice or tortilla
11. Vegemite on toast: A classic Australian breakfast, Vegemite on toast is a quick and tasty start to the day
12. Pancakes: Fluffy whole grain pancakes plain or with a tiny amount of syrup and butter is a great way to start the day
13. Baked beans on toast: A classic Australian dish, baked beans on toast is a simple and tasty breakfast
14. Natto: fermented soybeans mixed with rice, often served with green onions and a sweet sauce
15. Tamagoyaki: A rolled omelet that is usually served with soy sauce
16. Miso soup: A soup made from fermented soybeans, seaweed, and tofu
17. Blini: Thin, crepe-like pancakes that can be eaten with sweet or savory fillings such as jam, cheese, smoked salmon or mushrooms
18. Porridge/Kasha: A traditional hearty breakfast made with oats or other grains such as buckwheat or millet and served with milk, honey and/or fresh fruit
19. Gyeran-mari: A popular Korean rolled omelet made with eggs, vegetables and sometimes meat
20. Poha: A flattened rice dish that is popular in Central India—it is made with flattened rice, vegetables and spices, and is often served with a side of pickles
21. Dosa: A popular South Indian dish made with fermented rice and lentils—it is served with a side of chutney or potato curry
22. Aloo Paratha: A flatbread that is popular in North India—it is made with wheat flour, potatoes and spices, and is usually served with a side of yogurt or pickle
23. Kippers: Smoked herring, usually served with toast and butter
24. Soybean Porridge: A nutritious and healthy breakfast that is made with soybeans, rice and other grains—it is high in fiber and protein, and can be served with vegetables, nuts and other toppings
25. Congee: A type of rice porridge that is made with a variety of ingredients—it is easy to digest and can be eaten plain or with vegetables and other toppings
26. Rice Noodles: A great source of carbohydrates that provide energy to start the day—they can be served with vegetables and a variety of sauces for a delicious and nutritious breakfast
27. Rye bread with boiled eggs and vegetables: A great way to start the day with some protein and a good dose of vitamins
28. Potato pancakes with applesauce: A traditional German breakfast that is surprisingly healthy
29. Baked apples with walnuts and cinnamon: A wonderfully sweet and healthy breakfast that is sure to keep you going until lunchtime
30. Breakfast Burrito: A breakfast favorite in Mexico—it’s basically a taco filled with scrambled eggs, beans and other ingredients of your choice
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DELICIOUS HOMEMADE ENERGY BAR RECIPE
Ingredients:
• 2 cups rolled oats
• 1/2 cup chia seeds
• 1/2 cup sunflower seeds
• 1 cup coconut flakes
• 1/2 cup of dried fruit (raisins, sultanas, cranberries, etc.)
• 1/3 cup of honey
• 1/3 cup of peanut butter
• 1 tablespoon of coconut oil
• 1 teaspoon of ground cinnamon
Instructions:
1. Preheat the oven to 180°C.
2. In a large bowl, combine the rolled oats, chia seeds, sunflower seeds, coconut flakes and dried fruit.
3. In a separate bowl, whisk together the honey, peanut butter, coconut oil and ground cinnamon until you have a smooth mixture.
4. Pour the wet mixture over the dry ingredients and mix until everything is well combined.
5. Place the mixture into a lined baking tray and spread evenly.
6. Bake for 15 minutes or until golden brown.
7. Allow to cool before slicing into bars.
SUMMARY
Fueling for a sunrise training is essential to optimize your daily and long-term goals. What and how much varies per athlete. For the serious athlete, it is highly recommended to work with a sports or performance dietitian to create a custom approach to enhance daily trainings and match your long-term goals.
Dawn Weatherwax (RD, LD, ATC, CSCS) is a registered/licensed dietitian with a specialty in sports nutrition and founder of Sports Nutrition 2Go and Dawn Weatherwax Sports Nutrition Academy. She has been working with swimmers for over 25 years and has launched a sports nutrition academy for athletes. She is also a board-certified specialist in sports dietetics, which is the premier professional sports nutrition credential in the United States. In addition, she is an athletic trainer with a certification in strength and conditioning from The National Strength and Conditioning Association.