by DAWN WEATHERWAX Nutrition Nook:
Fueling At Sunrise
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
* * * * *
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.
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