Back To School Sports Series – Pre-Workout Tips


Welcome to Back to School – Sports Series!

On this blog, I am going to cover Pre-Workout tips for early morning practice.

Now that school sports have started back up, most student-athletes have practice at the crack of dawn.

So I wanted to give you a few tips to ensure your athlete is fueled and ready to go!

First, let’s start with hydration.

Right when your athlete wakes up have them drink 32 ounces of water.

If you have a pinch of Sea SaltNuun Tabs, or Biosteel Hydration Mix – add this to the water for electrolytes.  If not, no biggie just get that water in your athlete!

We are naturally dehydrated when we wake up, so drinking water first thing will jump-start the hydration process and help your athlete excel in early morning practice.

Next is fuel.

If they are eating about an hour or less before practice, they need something quick and digestible.

Think protein shake (30+g of protein) and for starchy carbs –  PB&J, a few bananas, an apple, toast, or cereal that’s not too sugary (Mini-Wheats, Cheerios, Chex, etc.).

If your athlete is one to get up a little earlier to eat well before training (about 1.5 hrs before practice), opt for a protein source like:

  • Eggs (3 whole, 2 egg whites)
  • 1 ¼ cup of Cottage Cheese
  • 1 ¼ cup of high protein Greek Yogurt

Starchy Carbs:

  • Oatmeal
  • Potatoes
  • Rice
  • Fruit


  • Sautéed Spinach or Power Greens
  • Broccoli
  • Asparagus
  • Colored Bell Peppers
  • Mushrooms
  • Onions

A veggies omelet or egg scramble is a great way to incorporated protein, veggies, and starchy carbs and can be paired up with a side of oatmeal.

When I was powerlifting, I could always count on oatmeal to get me through a tough workout. It’s amazing fuel. But if your athlete is like my older boy and hates oatmeal, you can add oats to a protein smoothie and they won’t even know it. Here’s a great recipe.

But let’s say your athlete chooses to eat leftovers from dinner. That’s cool too, they just need to make sure the meal doesn’t have too much fat or is fried. Think lean protein, veggie, and starchy carb. Something like this needs about 2 hours to digest before a workout.

The key is to plan ahead. What can you or your athlete make ahead of time?

Some ideas that come to my mind are:

I hope this helps your athlete get the most out of their early morning practices!

Next week, I’ll share some post-workout tips that will help with recovery and setting up your athlete’s day for focused learning!

But in the meantime, if you’d like to book a free 30-min Sports Performance Nutrition Evaluation for your athlete, click here to fill out the intake form and we’ll get one scheduled!