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Mastering Game Day Nutrition for Ultimate Athletic Success - Part I: Morning Fuel and Pre-Game Meal Strategies

 

⚡️ Event Day Boost! 🏅 

Event day is the ultimate moment for athletes! It’s all about training, hard work, and mental strength.  But don’t forget nutrition! What you eat and drink, especially in the morning and before the event, is key to top performance. 🍽️ In this series, we'll share essential tips for morning

fuel and pre-event meals to help you shine when it counts! 🌟

 

🌅 Morning Fuel: Start Your Competition Day Right! 

Kick off your day strong!  Hydration and energy are key. Most athletes benefit from a morning routine focusing on fluids and electrolytes.


  • Start with 16-32 oz of fluid

 
How much sodium do you need in the morning? 500-1000mg

Start with 500-1000mg sodium (food, salt or products tabs).


Your body loses fluids overnight, so replenish to boost muscle and brain efficiency, for optimal speed, power, focus and endurance! 🚀


 
How Much Fuel is Recommended in the Morning?

🕒Pre-Event Meal: Timing & Composition 🍽️ 

Your pre-event meal is crucial for success! Aim to eat 3-4 hours before your event to allow proper digestion if possible.


Ideal fuel intake: 700-1000 fuel units (calories), depending on your sport and body needs. Remember, while these macro-nutrient percentages are guiding principles, they are flexible.



 
How Much Carbs Recommended in the Morning?

Carbohydrates, Protein & Healthy Fats

Go for 35-45% of fuel from carbohydrates, about 15-25% from protein, and 30-45% from healthy fats. Keep saturated fats under 10% and try to include around 7-10 grams of fiber to support digestion.


Some of you might be questioning whether a higher carbohydrate intake is essential, or if you should cut back on healthy fats and fiber. For most healthy athletes, the answer is a definitive NO, NO,

How much protein is recommended in the morning?

NO! 🚫🍞. This is particularly true for those under the age of 25-30. 🎉


Why? Because my athletes are doing what’s necessary every day!  When they wake up, the fuel in their muscles (carbohydrates) is at 60-80%! 🌅 They go to bed well-hydrated, so in the morning, we simply fine-tune and replenish their energy stores while focusing on sustained energy levels, maintaining strong immunity, and preparing to maximize their training days leading up to this point! ⚡🥇

How do I know this? 🤔

  • I rely on science. 🔬 I conduct tests! 📊

  • I perform effective and affordable hydration assessments that can be executed anywhere. 🌍💧

  • I provide muscle fuel scans! I understand what works! 🔍✨


So, if your athlete wakes up significantly under-fueled, good luck! 🍽️ One meal won’t be enough to fill them up. As you know, many athletes struggle to consume sufficient fuel these days, which only exacerbates the issue. 😓

 

For those who are performing well but missing the mark, what do I say to you? YOU COULD BE BETTER! 💯 YOU ARE NOT FULLY UNLOCKING YOUR FUTURE POTENTIAL. 🚀🌟



Pre-event meal 3-4 hours prior
 
Morning pre game example

OVERTIME METHOD 

Using grams or calories, combine values of all foods included in the Meal. Use Conversation Formula to calculate ideal percentages.




  

Carbs 

Protein 

Healthy Fats 

# of Grams 

60g-113g

26g-63g

33g-50g

Calorie Range 

240-450cal

105-250cal

300-450cal

Total: Carbs 35-45% Protein 15-25% Fats 30-45% 




 

🌟 Special Considerations 🌟

If you have a sensitive stomach, consider a homemade smoothie or a Chobani lactose-free drinkable yogurt combined with 16 ounces of a Naked smoothie. Pair this with 2 rice cakes topped with 2 tablespoons of your favorite nut/seed butter. For an extra electrolyte boost, mix in 1/2 an LMNT or Liquid IV if needed. 

 

Morning fuel and pre game option

🍽️ Nibble and Sip! 🍽️

Feeling overwhelmed? No worries! You don’t have to eat everything at once. Here’s a sample schedule if your event starts at 9 AM:

Time 

Snack/Drink 

6-7 AM 

Chobani Drinkable Yogurt with 1 Rice Cake and 1T Nut/Seed Butter + 1/2 LMNT or 1 Liquid IV 

7-8 AM 

8 oz Naked Smoothie + 1 Rice Cake with 1T Nut/Seed Butter 

8-9 AM 

8 oz Naked Smoothie 

 

💧 If You're Still Feeling Squeamish...

Opt for a Sports Drink! The carbs will absorb into your muscles in 30-45 minutes. They provide fluids and electrolytes, with sodium being the key electrolyte. It's a digestible option for most!

Recommended Sports Drinks:

·       Organic Powdered Gatorade: A favorite of mine! No artificial ingredients, non-GMO, travels well, and eco-friendly! 🌱



Brands to Avoid:

·       Prime and Body Armor: Only 20 mg of sodium. It's better to skip them or add extra food or salt to compensate.

·       If you still prefer them, try HOIST IV: They use coconut water and add 300 mg sodium for a powerful combo!

 

My Top Picks for Special Brands:

·       Infinite Nutrition

·       Klean Athlete

·       Skratch

·       Tailwind

·       UCAN


Supplements

I really value good quality multivitamin, vitamin D3, omega-3s, and probiotics daily for most of my athletes! 🌟


During this time, I recommend adding 500-1000mg of vitamin C. 🍊

If you're not following the daily options mentioned above, you might want to consider incorporating them around this time. WHY? 🤔 TO KEEP THEM HEALTHY!  


Athletes are often surrounded by many people—touching, cheering, and sharing closed spaces like vans, buses, airplanes, locker rooms, and during events. The new people they meet can pose the biggest risks, as they bring different strains of germs that your athlete may not be used to. If exposed, many athletes can get sick during or after the event, leading to downtime. 🥴

The best athletes in the world tend to get sick less often and experience fewer injuries, and that's a scientific fact! 📈✨


 
Morning fuel & pre-game nutrition

Key Takeaways for Athletic Success

Event day nutrition demands thoughtful preparation and careful timing for athletes. Starting with the right hydration in the morning establishes a solid foundation. A well-planned pre-event meal that emphasizes a balance of lean proteins, complex carbohydrates, and healthy fats provides the fuel needed to maximize your performance.


As part of your Peak Performance Playbook, keep in mind that every athlete's needs differ. Experimenting with food choices, meal timing, and hydration levels is essential for identifying what works best for you. Look forward to Part II of our series, where we will explore in-event nutrition strategies to maintain your energy throughout the competition.

 

 

 



Dawn Weatherwax Approved Breakfast Options

Here are breakfast options that align with the guidelines for a pre-game meal, providing 700-1000 calories, and are easy, affordable, and digestible. These meals are perfect for on-the-go athletes who need to fuel up 3-4 hours before their event.


1. Savory Breakfast Wrap

Servings: 

o   Proteins: 3-4 oz turkey slices

o   Breads/Grains: 2 whole wheat tortilla

o   Vegetables: 1/2 cup spinach

o   Dairy: 1-2 oz shredded cheese

o   Fruits: 1 small apple

o   Healthy Fats: 1/2 avocado

·       Hydration & Sodium: 

o   16-32 oz water

o   Add a sprinkle of salt to the wrap for additional sodium

 

  

2. Egg and Avocado Toast

 Servings: 

o   Proteins: 2 boiled eggs

o   Breads/Grains: 4 slices whole grain bread

o   Vegetables: 1/2 cup cherry tomatoes

o   Dairy: 4 oz Greek yogurt

o   Fruits: 1/2 cup strawberries

o   Healthy Fats: 1 tablespoon olive oil  or ¼ cup seeds

·       Hydration & Sodium: 

o   16-32 oz water

o   Use salt on eggs and tomatoes


 

Ready to fuel your body and dreams every day?


  • Join my DWSNA Academy
  • FREE until Jan 1st, 2025!
  • No credit card needed! 📲
  • Once expired it's up to you!
  • NO automatic subscription!!!!

Why?

Because I want to support your Goals & Dreams NOW!

 









 

 

Free Download: 30+ Liquid Options


Easy-to-digest fuel options can boost your energy, strength, and speed while preventing injuries. Check out our free download for quick-digesting carbs like coconut water, flavored milk alternatives, fruit juices, and more.



 
 
Check out podcast
SN2Go's Food for Speed Podcast

Listen to the Podcast

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

for optimizing nutrition.




 

Personalized Nutrition and Testing Services

At SN2Go, we provide personalized nutrition and testing services tailored to athletes' needs. Whether you're an individual, part of a team, club, or school, DWSNA offers expert guidance at your preferred pace.

FREE DOWNLOAD LIQUID OPTIONS

Fueling Dreams

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 and cheering from the sidelines!


Explore more at SN2Go.

Keep running, keep fueling, and keep dreaming big!


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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


Got Quicker, Won Matches
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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.




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

#cheeriosteamchallenge @sportsnutritiontogo to participate.

Sharon doing the Challenge
Cheerios Team Challenge

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!




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