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"Fuel Your Fire: Transform Your Breakfast for Peak Performance! 🏅"

Apple Cinnamon Oatmeal Before & After
 

Do you know what to eat in the morning for school, practice or competition? 🤔


Eating the right breakfast can make all the difference in how you perform. Let's explore how you can power up your morning meal to stay ahead of the game! 🌟


 

Breakfast Goals: What to Focus On 🥞

  1. Hydration and Sodium 💧

    • Aim for 16-32 ounces of fluids and 500-1000mg of sodium.

    • This helps maintain fluid balance and supports muscle function.

  2. Complex and Fruit Carbohydrates 🍎

    • Target around 30-75 grams.

    • Focus on complex carbs and natural fruit sources for sustained energy release throughout your activity.

  3. Lean Protein 🍗

    • Shoot for 14-28 grams.

    • Lean protein to support muscle repair and growth, helping you recover faster and build strength.

  4. Healthy Fats 🥑

    • Aim for 15-30 grams.

    • Healthy fats to provide a steady energy source and support overall bodily functions.

  5. Fuel Amount 🔋

    • Total of 500-1000 fuel units.

    • Balance it with 35-50% carbs, 15-30% protein, and 20-45% healthy fats.

    • Maintaining a balance optimizes performance and recovery.

 

Watch Out For 🚨

  • Saturated Fats: Keep them to 10% or less of your total calories.

    • Too much increases inflammation and can negatively impact blood flow, recovery and body composition.

  • Added Sugar: Minimize this as much as possible. (Except around and activity within 60 minutes pre and post)

    • Excessive amounts can lead to fluctuating energy levels, heightened inflammation, and nutritional deficiencies, all of which affect recovery, injury, and overall health.

  • Ingredients: Opt for whole and natural foods.

    • Using natural ingredients instead of fillers, preservatives, and additives is crucial for athleticism as they enhance health and performance. Natural ingredients supply essential nutrients for energy, recovery, and overall well-being, while fillers may introduce harmful chemicals that can cause inflammation or digestive issues, negatively affecting performance.

 
  • 6 AM Meal:

    • 8 oz Water 💧

    • 2 packets of apple cinnamon oatmeal 🍏✨










Current Analysis:

Categories

Goal

Athlete Option

Hydration and Sodium

16-32 oz fluid & 500-1000mg sodium

8 oz water, Sodium 320mg

Complex and Fruit Carbohydrates

~30-75g

66g, 8g added sugar

Lean Protein

~14-35g

8g ONLY from grains

Healthy Fats

~15-30g

1.5g

Fuel Amount

500-1000 fuel units

320 fuel units

Saturated Fats

<10%

0.5g

Added Sugar

Aiming for 30g/day or less except around activity

8g

Ingredients/Processed

Natural ingredients

Very clean and natural ingredients

Try this new breakfast plan to meet your goals:

  • 16 oz Fairlife Milk 🥛

    26g protein, 240mg sodium, 12g carbs

  • ½ cup Regular Old Fashion Oatmeal 🌾

    27g carbs, 2.5g healthy fats, 5g protein

  • ½ cup Unsweetened Applesauce 🍏

    16g carbs

  • 1 oz Raw Sunflower Seeds/Meal 🌻

    13g healthy fats, 6g protein, 6g carbs

  • 1-2 tsp Cinnamon

  • Add another 16 oz of Water 💧

    with 500mg sodium from LMNT or add

    salt in that amount 🧂


Tips

  1. Feel free to substitute foods for alternatives within the same food group.

  2. You can replace cow's milk with alternatives like goat's milk, soy milk, yogurt, or protein powders.

  3. Consider switching out oats with quinoa, buckwheat, barley, or other grains.

  4. Make your own applesauce by buying, cleaning, baking whole apples, then cooling, cutting out the core while leaving the skin, blending, and storing in the refrigerator or freezer.

  5. If you dislike the texture, add ground or meal seeds, nuts or peanuts.

  6. If you need more energy, double the quantity or incorporate extra seeds, meals, and dried fruits, or complement your meal with a fruit and chia smoothie.


Updated Plan:

Categories

How to Change

Hydration and Sodium

32 oz fluids, 500-1000mg sodium

Complex and Fruit Carbohydrates

61g

Lean Protein

32g

Healthy Fats

15g

Fuel Amount

550 fuel units, 46% carbs, 27% protein, 27% fats

Saturated Fats

1.5g

Added Sugar

0g

Ingredients/Processed

Very clean and natural

Use this guide to power your mornings and achieve the best results in your games and competitions! 🏅

 

By following this updated breakfast plan, you’ll be better prepared to meet the physical demands of your sport, ensuring you stay at the top of your game. Start your day right and unlock your potential with a breakfast designed for champions! 🏆







 
  • Check out SN2Go's Food for Speed Podcast on YouTube for more insights

  • Join Dawn Weatherwax's Sports Nutrition Academy Community on Facebook for expert guidance towards your goals!

  • Get Daily Fueling Ideas for Pre, During & Post Workouts

  • FREE DOWNLOAD AVAILABLE HERE

  • Discover Dawn Weatherwax's Sports Nutrition Academy

  • Explore SN2Go services to tailor your journey


 

Transformations and Success Stories 🌟

Check out these awesome achievements from athletes who fueled their goals with the right nutrition:

added nutrition and testing
Moeller baseball team State Champs using DWSNA Academy
  • Hunter gained 20lbs of lean weight in just 5 months!

  • Luke grew 6 inches and gained 25lbs in 6 months!

  • Marathon Athlete improved energy levels and finished strong in races.

  • Baseball Player put on over 15lbs of lean weight and excelled in his sport.

  • Bentley Thomas had consistent energy and placed 2nd in the state!

  • Spartan Athlete increased energy levels and improved performance in just 4 weeks!

With the right food, you can achieve your dreams too! Keep fueling your goals, and remember, a balanced meal can lead to amazing results. So, get cooking and enjoy your journey to greatness! 🌟🍴

 
Free Fueling Downloads
Food for Speed Blog

Free Fueling Downloads! 📲

Want more tips and tricks? Check out our free downloads to understand more about how to fuel your body for peak performance.








 
Dawn Weatherwax
Podcast SN2Go's Food for Speed

Continue Learning 📚

Understanding about nutrition doesn’t stop here. For more insights into sports nutrition and athlete performance, check out our podcast, "Food for Speed," available on YouTube. Hosted by Dawn Weatherwax, a

renowned Sports RD (Registered Dietitian) and CEO of SN2Go and DWSNA, the podcast offers valuable tips and strategies


Listen to the Podcast

 
nutrition and testing
Volleyball





Eating
Swimmer won state!










 
Expedite with an expert
Facebook Dawn Weatherwax's Sports Nutrition Academy















Fuel Your Goals 🥕

Remember, the right food can help you achieve your goals on and off the field. Whether you’re aiming for a championship or just trying to stay healthy, nutrition is key.


Join the Facebook Dawn Weatherwax's Sports Nutrition Academy Community to expedite your goals with an expert!





 
Learn at your own pace!
Dawn Weathewax's Sports Nutrition Academy

Join the Winning Team! 🏅

Start fueling your body the right way today and see the difference it makes. Your future self will thank you! Let's win together! 🎉

Keep it up, champions! 💪🏆


Moeller Baseball State Champs!

They Use Dawn Weatherwax's Sports Nutrition Academy as part of their program for the last two years.




 

Customize Your Journey


Can also follow us on INSTAGRAM @sportsnutritiontogo.







 
What did you eat today?

What do You Eat?


As we conclude, let's remember that the journey to athletic excellence is not just about skill and practice, but also about how we fuel our bodies. Moeller Baseball ⚾, led by Head Coach Tim Held and Assistant Coach Chris Booth, is committed to this holistic approach.




 
Fuel your goals NOW!

Fuel Your Goals & Dreams Now!

With insights from international sports dietitian expert Dawn Weatherwax 🌟, athletes and parents now understand the critical role nutrition 🍎 plays in performance enhancement.


Thank you for joining us on this journey to better nutrition and peak performance. Fueling your body with the right nutrients can be a game-changer. Keep fueling those dreams. See you on the field! 🥇⚾

 

Fueling Youth Sports

DWSNA
Fueling Youth Sports

Proper nutrition is a critical part of youth

sports. It's essential to understand how much fuel young athletes need, what they should eat, and when. Proper hydration also plays a significant role in their


Playing in college
XC & Track- Made Olympic Trials 2024

performance and recovery. Join Dawn Weatherwax's Sports Nutrition Academy for comprehensive guidance on building a better student-athlete through nutrition and testing. This will optimize their growth, academic performance, and athletic ability.

 or call 513-779-6444.

 

The Cheerios™ Team Challenge

The Cheerios™ Team Challenge is a fun and exciting way to promote healthy eating and team bonding. The challenge is simple: You, a DUO or a team must incorporate any Cheerios™ flavor in your meal or snack. Take a bite, Tag and post a pic




Sharon doing the Challenge
Mariah Denigan Olympic Athlete 2024

Meet the Wonder Woman Behind the Challenge

Get ready to meet Dawn Weatherwax, the wonder woman behind Sports Nutrition 2Go and Dawn Weatherwax's Sports Nutrition Academy. She is the mastermind behind this challenge

For health
Join the Cheerios Team Challenge

and she is committed to promoting healthy eating habits among athletes, coaches, parents and everyone else. Don't wait, gather yourself, a DUO or a team and participate in the Cheerios Team Challenge today. Let's get this party started!


COME JOIN THE SUCCESS!

or



Dawn Weatherwax's Sports Nutrition Academy Thank You!  The New Sport Worth Eating! #Cheeriosteamchallenge @
Dawn Weatherwax's Sports Nutrition Academy

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