Pre-training/event fueling is such a critical component to performance but when those training sessions/events are super early in the morning... eating may be the last thing you feel like doing. Am I right??
When it comes to early morning trainings/events, the pre-fueling process actually starts before we go to bed. Whaaatttt?!?
Consider this: eating a bedtime snack that's mixed with carbohydrates and lean proteins (about 1-2hrs prior to bedtime) will help top-off your energy fuel stores within the muscle while supporting recovery from the previous exercise session. Upon early rising the next morning, your muscles will be better fueled and rested for the upcoming training session.
Before beginning your training session, just a small source of carbohydrates is recommended to further top-off muscle fuel stores - helping you to train longer and faster! . Here are a few examples of small carbohydrate sources that can be consumed within minutes of/or just at the start of early AM training:
-Chewy granola bar
-Small handful of dry cereal
-8-12fl oz sports drink (regular)
-100% fruit snack pack
-1/2 cup applesauce (or squeeze apple sauce, e.g. Go-Go Squeeze)
Other examples of bedtime snacks not listed include:
-Low-fat cottage cheese w/ peaches (or fruit of choice)
-Lean jerky w/ apple slices
-Fruit & yogurt smoothie
-Low-fat cheese & crackers
-Graham crackers w/ peanut butter & 1Tbsp dark chocolate chips
What's your favorite bedtime snack?
*Note: do not experiment with foods the days of heavy training sessions, prolonged trainings and event days. Contact your health professional or sports dietitian for more specific individual recommendations.