{"id":527649,"date":"2023-04-19T03:52:42","date_gmt":"2023-04-19T10:52:42","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=527649"},"modified":"2023-04-19T05:04:14","modified_gmt":"2023-04-19T12:04:14","slug":"nutrition-nook-fueling-at-sunrise-for-optimal-performance","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/nutrition-nook-fueling-at-sunrise-for-optimal-performance\/","title":{"rendered":"Nutrition Nook: Fueling At Sunrise; 30 Morning Foods That Can Provide a Boost"},"content":{"rendered":"<p><strong>Nutrition Nook: Fueling At Sunrise<\/strong><\/p>\n<p>by DAWN WEATHERWAX<\/p>\n<p>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.<\/p>\n<p><strong>THE FIRST STEP: MEETING HYDRATION NEEDS<\/strong><\/p>\n<p>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.<\/p>\n<p>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.<\/p>\n<p><strong>Hydration Options (but not limited to)<\/strong><br \/>\n1. Water<br \/>\n2. Infused waters<br \/>\n3. Herbal teas cold or hot<br \/>\n4. Milks: Reg, Soy, Oat, Rice, Nut<br \/>\n5. Smoothies<\/p>\n<p><strong>Electrolytes Options (but not limited to)<\/strong><br \/>\n1. Hydrant<br \/>\n2. LMNT<br \/>\n3. Gatorlyte or GFIT<br \/>\n4. Nuun Sport, GU or Precision Hydration Tablet<br \/>\n5. Orgain Hydroboost<\/p>\n<p><strong>THE SECOND STEP: NUTRITION NEEDS<\/strong><\/p>\n<p>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.<\/p>\n<p><strong>30 INTERNATIONAL BREAKFAST IDEAS (quantity varies per athlete)<\/strong><\/p>\n<p>1. Any whole fruit can do the job\u2014it is light, full of water and nutrients<br \/>\n2. Whole wheat toast\u2014plain or with avocado, egg, preserve<br \/>\n3. Tortilla with banana and nut butter\/seed butter\u2014can drizzle with honey overnight oats with fruit and nuts for long-lasting energy (adding a protein source is optional)<br \/>\n4. A Greek yogurt with chia and fruit or muesli<br \/>\n5. Tortilla with banana and peanut butter\/chickpea butter\u2014can drizzle with honey<br \/>\n6. Trail mixes with edamame or soy nuts<br \/>\n7. A protein or energy bar such as Rise, Powercrunch, Clif energy, Lara, 88 Acres<br \/>\n8. Smoothies<br \/>\n9. Whole grain cereals<br \/>\n10. Omelet: Eggs, tomatoes, mushrooms with potatoes, rice or tortilla<br \/>\n11. Vegemite on toast: A classic Australian breakfast, Vegemite on toast is a quick and tasty start to the day<br \/>\n12. Pancakes: Fluffy whole grain pancakes plain or with a tiny amount of syrup and butter is a great way to start the day<br \/>\n13. Baked beans on toast: A classic Australian dish, baked beans on toast is a simple and tasty breakfast<br \/>\n14. Natto: fermented soybeans mixed with rice, often served with green onions and a sweet sauce<br \/>\n15. Tamagoyaki: A rolled omelet that is usually served with soy sauce<br \/>\n16. Miso soup: A soup made from fermented soybeans, seaweed, and tofu<br \/>\n17. Blini: Thin, crepe-like pancakes that can be eaten with sweet or savory fillings such as jam, cheese, smoked salmon or mushrooms<br \/>\n18. 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<br \/>\n19. Gyeran-mari: A popular Korean rolled omelet made with eggs, vegetables and sometimes meat<br \/>\n20. Poha: A flattened rice dish that is popular in Central India\u2014it is made with flattened rice, vegetables and spices, and is often served with a side of pickles<br \/>\n21. Dosa: A popular South Indian dish made with fermented rice and lentils\u2014it is served with a side of chutney or potato curry<br \/>\n22. Aloo Paratha: A flatbread that is popular in North India\u2014it is made with wheat flour, potatoes and spices, and is usually served with a side of yogurt or pickle<br \/>\n23. Kippers: Smoked herring, usually served with toast and butter<br \/>\n24. Soybean Porridge: A nutritious and healthy breakfast that is made with soybeans, rice and other grains\u2014it is high in fiber and protein, and can be served with vegetables, nuts and other toppings<br \/>\n25. Congee: A type of rice porridge that is made with a variety of ingredients\u2014it is easy to digest and can be eaten plain or with vegetables and other toppings<br \/>\n26. Rice Noodles: A great source of carbohydrates that provide energy to start the day\u2014they can be served with vegetables and a variety of sauces for a delicious and nutritious breakfast<br \/>\n27. Rye bread with boiled eggs and vegetables: A great way to start the day with some protein and a good dose of vitamins<br \/>\n28. Potato pancakes with applesauce: A traditional German breakfast that is surprisingly healthy<br \/>\n29. Baked apples with walnuts and cinnamon: A wonderfully sweet and healthy breakfast that is sure to keep you going until lunchtime<br \/>\n30. Breakfast Burrito: A breakfast favorite in Mexico\u2014it\u2019s basically a taco filled with scrambled eggs, beans and other ingredients of your choice<\/p>\n<p>* * * * *<\/p>\n<p><strong>DELICIOUS HOMEMADE ENERGY BAR RECIPE<\/strong><\/p>\n<p>Ingredients:<\/p>\n<p>\u2022 2 cups rolled oats<br \/>\n\u2022 1\/2 cup chia seeds<br \/>\n\u2022 1\/2 cup sunflower seeds<br \/>\n\u2022 1 cup coconut flakes<br \/>\n\u2022 1\/2 cup of dried fruit (raisins, sultanas, cranberries, etc.)<br \/>\n\u2022 1\/3 cup of honey<br \/>\n\u2022 1\/3 cup of peanut butter<br \/>\n\u2022 1 tablespoon of coconut oil<br \/>\n\u2022 1 teaspoon of ground cinnamon<\/p>\n<p><strong>Instructions:<\/strong><\/p>\n<p>1. Preheat the oven to 180\u00b0C.<br \/>\n2. In a large bowl, combine the rolled oats, chia seeds, sunflower seeds, coconut flakes and dried fruit.<br \/>\n3. In a separate bowl, whisk together the honey, peanut butter, coconut oil and ground cinnamon until you have a smooth mixture.<br \/>\n4. Pour the wet mixture over the dry ingredients and mix until everything is well combined.<br \/>\n5. Place the mixture into a lined baking tray and spread evenly.<br \/>\n6. Bake for 15 minutes or until golden brown.<br \/>\n7. Allow to cool before slicing into bars.<\/p>\n<p><strong>SUMMARY<\/strong><\/p>\n<p>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.<\/p>\n<p><em><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-october-2021-presents-nutrition-know-thyself-by-dawn-weatherwax\/\" target=\"_blank\" rel=\"noopener\">Dawn Weatherwax<\/a> (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.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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<\/p>\n","protected":false},"author":95534,"featured_media":174190,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,129810,122607],"tags":[35682],"class_list":["post-527649","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-dawn-weatherwax-sports-nutrition-academy","category-swim-life","tag-nutrition"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Nutrition Nook: Fueling At Sunrise For Optimal Performance<\/title>\r\n<meta name=\"description\" content=\"Because the sport of swimming features early-morning practices as a norm, it is important for athletes to meet their early nutrition needs.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/nutrition-nook-fueling-at-sunrise-for-optimal-performance\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Nutrition Nook: Fueling At Sunrise; 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