"Fuel Your Fire: Transform Your Breakfast for Peak Performance! 🏅"
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Oct 6, 2024
- 7 min read
Updated: Jul 7
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 🥞
Hydration and Sodium 💧
Aim for 16-32 ounces of fluids and 500-1000mg of sodium.
This helps maintain fluid balance and supports muscle function.
Complex and Fruit Carbohydrates 🍎
Target around 30-75 grams.
Focus on complex carbs and natural fruit sources for sustained energy release throughout your activity.
Lean Protein 🍗
Shoot for 14-28 grams.
Lean protein to support muscle repair and growth, helping you recover faster and build strength.
Healthy Fats 🥑
Aim for 15-30 grams.
Healthy fats to provide a steady energy source and support overall bodily functions.
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
Feel free to substitute foods for alternatives within the same food group.
You can replace cow's milk with alternatives like goat's milk, soy milk, yogurt, or protein powders.
Consider switching out oats with quinoa, buckwheat, barley, or other grains.
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.
If you dislike the texture, add ground or meal seeds, nuts or peanuts.
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:
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! 📲
Want more tips and tricks? Check out our free downloads to understand more about how to fuel your body for peak performance.
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
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!
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 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 & 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! 🥇⚾
Follow on Instagram @sportsnutritiontogo
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
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
#cheeriosteamchallenge @sportsnutritiontogo to participate. https://www.facebook.com/groups/cheeriosteamchallenge/
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
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
Apple Cinnamon Oatmeal: Athlete Fueling FAQs
Q1: Is apple cinnamon oatmeal enough before practice or school?Not on its own. Most packets are too low in protein, fats, and sodium to meet athlete fuel needs. Add lean protein (like Fairlife milk), healthy fats (like sunflower seeds), and fluid with sodium for full performance power.
Q2: Why do I need protein in the morning if I already had dinner?Because your body fasts overnight, and your muscles wake up needing repair fuel. Starting your day with 20–30g of protein supports growth, recovery, and energy.
Q3: Can I eat this if I’m gluten-free or dairy-free?Yes! Swap oats for certified gluten-free oats, and use soy milk, goat milk, or a clean protein powder to meet your needs. Apple, seeds, and cinnamon are naturally free of allergens.
Q4: How much water should I drink with this?Aim for 16–32 oz of fluid in the morning—especially before early workouts or long school days. Add 500–1000 mg of sodium if you’re active to support hydration and muscle function.
Q5: What if I don’t like oatmeal?No problem! Try cooked quinoa or buckwheat as a base instead. Add the same fruit, seeds, and spices for the same fuel balance in a different format.
Commentaires