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11-07 Get Energy from Breakfast on the Go

Dawn will be on Good Morning America with Chris Cuomo between 9-10am on November 27th, 2007! She will be speaking about sports nutrition and her book “The Official Snack Guide for Beleaguered Sports Parents.” This third hour segment is available at the link below. Please support her in her national live TV depute!

How to get Energy from Breakfast on the Go!
by Dawn Weatherwax RD, CSSD, LD, ATC, CSCS

Many people struggle in the morning to wake up or they are so short on time they forget to eat. However you should always have breakfast!!!! This is the one meal of the day that you can’t afford to miss. By fueling your body in the morning, you’re warming up your muscles and brain cells to function at their best.

According to researchers at the HPD Group, more Americans are eating breakfast on the run than ever before. On-the-go and skipped meals accounted for 21 percent of all breakfasts in 1999, compared to 17 percent in the early 90’s.

Although we don’t often think of breakfast as a meal that can be packed ahead of time, this is just one strategy for eating it away from home. If you like cereal, for example, then toss a serving into a snack-sized plastic bag and munch on it as you’re going to work. You can wash it down with milk at the same time or have a milk chaser when you get to the office.

Other on-the-go breakfast strategies include the following:

  • Keeping breakfast bars, packaged dried fruit, and low-fat crackers in your car or desk at the office. Match them up with milk, yogurt, baby bel lites, low-fat cottage cheese or peanut butter, either from home or purchased at a convenience store.
  • Stock up on easy-to-carry breakfast foods at home that have long shelf lives, such as dried fruit, breakfast or snack bars (ie. Rockin’Roll, Tri-O-Plex), low-fat crackers, fruit or vegetable drinks, protein shakes, cereal cups, and ready-to-eat cereal. Keep them together in a special place in your pantry so that you always now how much you have on hand.
  • Cook in bulk. Make enough cooked cereal, egg dishes or egg sandwiches to last for a few days. Split them into individual servings and refrigerate or freeze. In the morning, either pop them into the microwave at home or take them to work and cook them there.
  • TAKE RESPONSILITY!!!! Most men do not take on the cooking and grocery shopping tasks.

Lots of people skip breakfast because they aren’t hungry in the morning. If you’re one of them, start with fluids like juice or milk. Save solid food for later in the morning when your appetite kicks in.

For information, visit


I am a senior football player at LaSalle High School. Last year I decided to quit baseball, and only focus on playing football. My goal was to play in college, and get a division 1 scholarship. I had a great year last year playing linebacker, and when the season ended I realized that the off-season, and how much I put into the off-season, is what was going to decide if I could get a scholarship or not.

During the winter, I was 6'1", 193 lbs, 10.5% body fat, running a 4.87 second 40 yard dash. Everyone knows that 193 lbs is not big enough to play football at the next level at the linebacker position. I decided to come talk to Dawn to see if she could help me out a little bit. Dawn put me on to the structured sports nutrition plan. She taught me how to eat, when to eat, and what to eat. After one month of this eating plan, I had already felt like I was getting stronger in the weight room, and I had already put on about 5 lbs of muscle. I was feeling the effects of eating the correct way in everything I was doing. I felt like I was sleeping better, having a lot more energy in the classroom, putting up higher numbers in the weight room, and just feeling a lot better overall.

Over the summer I participated in a few college camps and combines. I performed very well. I weighed about 210 lbs, was bench pressing 225lbs for about 13 reps, and running a 4.47 second-forty yard dash. About a week after one of the camps, I received my first full-scholarship offer. In late July I received a full-scholarship offer to the school that I had been hoping for. Next season I will be playing football with the Cincinnati Bearcats. I know that I would have had a lot of trouble doing this without the help from Sports Nutrition 2Go.

Love Starts in the Kitchen!™


This can be assembled in minutes and is a great way to start the day. No stove required!

Layer in a parfait glass or dessert bowl:

  • 1/3 cup favorite yogurt sprinkled with dash cinnamon (cinnamon opt)
  • 1/3 cup granola or other dry cereal of your choice
  • 1/2 cup chopped fresh fruit or frozen fruit
  • 1/3 cup yogurt sprinkled with dash cinnamon (cinnamon opt)
  • More fresh fruit
  • Chopped nuts if you like
  • Dried cranberries, cherries or raisins


Blend together:

  • 1/2 cup orange juice
  • 1/2 banana, frozen
  • 6 strawberries, fresh or frozen
  • 1/2 cup water
  • 1 tbsp. fat free dry milk powder
  • 1 heaping tbsp. protein powder (optional)
  • 1 tsp. flax oil (optional)

By: Rita Nader Heikenfeld, CCP, CMH Macy’s Regional Culinary Professional, Syndicated Columnist Community Press, and Certified Modern Herbalist

Current News

Speaking Engagements

Dawn Weatherwax will be speaking LIVE on Good Morning American on Nov 27th, 2007 between 9-10am.

Dawn Weatherwax was quoted in the November issue of Spark magazine about different protein bars.

Dawn Weatherwax spoke at Wittenburg University on Nutrient Timing for the Competitive Edge in Oct 2007!

Dawn Weatherwax spoke to the Lithopolis Fire Department on Healthy Eating for performance and health. This was a three part series that included nutritional menu breakdowns, personalized menus, and one-on-one counseling.

Dawn Weatherwax has been selected to speak at the National Athletic Training Association Meeting in St Louis this summer!

Dawn Weatherwax has been selected to speak at the National Strength and Conditioning Association Meeting in Las Vegas this summer.

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