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lapazfarm
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| Posted: Aug 10 2010 at 5:35pm | IP Logged
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My son has recently joined the high school swim team and has early morning (6am!!) practices. The workouts are very rigorous so he needs to eat something before he leaves to give him energy, (having not eaten all night long).
One morning he ate too much and got nauseated during practice. Another he ate too little and lost energy, came home exhausted.
I am trying to decide what I can feed him that early to give him energy without being too heavy.
I'm not sure what the best options are.
What do you other moms of early morning athletes do for your kids?
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Theresa
us-schooling in beautiful Fairbanks, Alaska.
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Lisbet
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| Posted: Aug 10 2010 at 6:19pm | IP Logged
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An egg, (protien) a piece of toast (or bagel, muffin, some carb. etc...) a piece of fruit, (banana's are really great) and some juice. Fruit smoothies are also great before or after work outs.
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Lisa, wife to Tony,
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Angie Mc
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| Posted: Aug 10 2010 at 6:25pm | IP Logged
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My ds tried different strategies before he landed on something that works for him. Within an hour of waking, he eats a small protein (an egg, yogurt, piece of meat, almonds, small sandwich.) He drinks water, Smart Water, and Gatorade. He snacks on granola bars and jerky as needed during practice. He comes home and eats a big meal.
Praying that your ds finds what works for him. It IS tricky.
Love,
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Angie Mc
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Mackfam
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| Posted: Aug 10 2010 at 6:30pm | IP Logged
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Protein bars.
Easy and portable - eat one at home, tuck one in the bag for on-the-go. There are several different kinds/brands to try. My crew likes Kashi Crunchy Protein & Fiber bars. You can make your own as well.
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JodieLyn
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| Posted: Aug 10 2010 at 7:05pm | IP Logged
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we do oatmeal bars and yogurt before.. and then a second breakfast after.. at swim meets the usual after is bagel with cream cheese
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Jodie, wife to Dave
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lapazfarm
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| Posted: Aug 10 2010 at 9:47pm | IP Logged
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Thanks, ladies. I went to the store and bought about a dozen different kinds of protein bars so he can find one he likes. I also got Greek yogurt and some eggs to boil up for him, and lots of fruit. Hopefully he can play around with different combinations and find something to suit him.
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Theresa
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Erin
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| Posted: Aug 10 2010 at 11:11pm | IP Logged
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Theresa
My Dominic swims at 5.30am-700am so I so relate!! Swimming around 4km each session he really needs to eat.
He has found it best to eat 4 weet-bix (cereal) and milk (not too much milk and sugar) prior to swimming on his morning sessions. And it is really important to have a big bowl of porridge ready as soon as he gets home, or he ends up with stomach cramps.
For his afternoon session (4.30pm-6pm) he eats one muesli bar and afternoon tea (about half an hour before), I have tea ready for as soon as he walks in the door.
Dominic is telling me that different things work for different people though.
I did a bit of research when Dominic went up to A squad as to food, if you email me your address I'll forward you some of my research but have included part below
CARBOHYDRATES For swimming this is the most important nutrient because it is the easiest way to get the energy you need to move and swim faster. Carbohydrates come in two forms – simple and complex. Complex carbohydrates are the better source as they provide the best source of energy for exercise because the energy they give is released slowly throughout the day. The simple carbohydrates give you a quick energy burst. Carbohydrates should make up just over half of the food on your dinner plate.
FOOD SOURCES OF COMPLEX CARBOHYDRATES
Rice Breakfast cereals Pasta & noodles Potatoes Pizza bases Crispbreads, oatcakes & rice cakes Sweetcorn & popcorn Beans (inc baked) Peas & lentils
FOOD SOURCES OF SIMPLE CARBOHYDRATES
Sugar/jam/honey/chocolate spread Fruit (fresh, canned, dried & juice) Chocolate & cereal bars Sweets (jelly babies, jelly beans) Cakes Buns Biscuits Puddings Yogurts Soft Drinks Sports Drinks The types of carbohydrates that you need to be eating plenty of: bread, rice, pasta, potatoes and breakfast
cereals. Other types of carbohydrates that can be useful to give you instant quick energy are called simple carbohydrates and are foods like honey, chocolate, biscuits and sweets. But these should only be eaten in small amounts.
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lapazfarm
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| Posted: Aug 10 2010 at 11:45pm | IP Logged
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Thanks Erin, I will email you!
I also got him a couple of boxes of healthy cereal in case that works for him, too. I know he is going to need lots of extra carbs.
I notice he has been really packing away the carbs on his own, too. He has taken to making himself a big serving of mashed potatoes every afternoon for a snack.
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Theresa
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Lori B
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| Posted: Aug 16 2010 at 3:11pm | IP Logged
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My early morning hockey players all love breakfast cookies with either yogurt or a hardboiled egg.
Breakfast cookies
1 cup butter
1 cup raw sugar
2 eggs
1tsp vanilla
1 1/2 cups whole wheat flour
1 tsp. salt
1 tsp. soda
2 cups whole grain flakes (similar to cornflakes)
1 cup oats
options: any chopped dried fruit, nuts, etc., up to one cup
Preheat oven to 375*. Combine first four ingredients in large bowl. Combine next three ingredients in separate bowl. Combine and add cereals and optional ingredients (if any). Drop by round spoonfuls onto ungreased cookie sheets. Bake 8-10 minutes or until lightly browned.
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lapazfarm
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| Posted: Aug 16 2010 at 3:31pm | IP Logged
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Lori, are the oats rolled oats?
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Theresa
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Lori B
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| Posted: Aug 17 2010 at 7:12am | IP Logged
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Yes, rolled oats (sorry, I should have specified). I also clarified the directions a bit.
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Topic: feeding early morning athletes
