Unfortunately, research suggests female athletes aren’t eating enough to fuel their performance. Today’s post highlights an area which is frequently overlooked but is of critical importance to fueling athletic performance: eating before a morning training session.

We often hear the following from athletes: “I already get up at 4a. I just don’t have time eat, get my workout in and get ready & get to work on time.” “I know Intermittent fasting (IF) works.” But as Dr. Stacy Sims frequently highlights, female athletes need to fuel for what they are doing. And given the purpose of training for a performance minded athlete is to adapt and get stronger, why not maximize the benefits from the time spent training by giving the body the nutrients it needs to perform at it’s best? Need more reasons to eat in the morning before training? Here are a few:

• The stress hormone cortisol is highest in the morning. And training in fasted state can elevate cortisol even further. In the presence of cortisol, muscle cells decrease glucose uptake and consumption and increase protein degradation by catabolizing lean muscle mass. Exacerbated cortisol can also trigger a host of additional endocrine responses and result in the downregulation of vital functions including the reproductive system, the immune system, the digestive system and further promote fat storage.
• Given many athletes are in a state of low energy availability (and may not be aware they are), training without eating can result in increased injury risk, decreased training response, impaired judgment, decreased coordination, decreased concentration, increased irritability (can you say “hangry”), higher rates of depression, decreased glycogen stores, decreased muscle strength, and decreased endurance performance.
• The common athlete pattern of not eating, training and then eating a big meal later to try to make up for a missed meal creates energy imbalances throughout the day that can cause significant blood sugar fluctuations that result in the accretion of body fat, exactly the opposite of what the hardworking athlete is striving for.
• Further, research suggests that female endurance athletes adapt to training and perform better when they are fed!

Guidelines suggest that female athletes should strive to consume 1-4g of carbohydrate per kilogram of body weight in the 1-4 hours before training. Further, adding protein to the pre-training carbohydrate meal can help to stimulate muscle protein synthesis i.e. promotes anabolism after being in a state of catabolism.

So what is a time crunched athlete to do? A simple & quick snack with some carbohydrates and protein is helpful to “break the fast” (something is better than nothing!) and provides the body with key nutrients it needs to perform. And even small nutritional changes can have a bit impact on performance!

Need some ideas on how to do this? Nutrify can help you better understand your nutrition needs and provide provide ideas on what to eat and when. Schedule your complimentary 15’ introductory call to learn more.

Sources:

Thau L, Gandhi J, Sharma S. Physiology, Cortisol. [Updated 2021 Sep 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan. 

Holtzman, B., Ackerman, K.E. Recommendations and Nutritional Considerations for Female Athletes: Health and Performance. Sports Med 51, 43–57 (2021). https://doi.org/10.1007/s40279-021-01508-8

Sims, S. T. (2021, May 28). Rundown? underperforming? research shows you’re likely undernourished. Dr. Stacy Sims. Retrieved from https://www.drstacysims.com/blog/underperforming-research-shows-you-re-likely-undernourished

Charlton, B. T., Forsyth, S., & Clarke, D. C. (2022). Low energy availability and relative energy deficiency in sport: What coaches should know. International Journal of Sports Science & Coaching, 174795412110544. https://doi.org/10.1177/17479541211054458

Benardot, Dan (2012). Advanced Sports Nutrition, Human Kinetics, 2nd Edition.

Stannard SR, Buckley AJ, Edge JA, Thompson MW. Adaptations to skeletal muscle with endurance exercise training in the acutely fed versus overnight-fasted state. J Sci Med Sport. 2010 Jul;13(4):465-9. doi: 10.1016/j.jsams.2010.03.002. Epub 2010 May 7. PMID: 20452283.

Daniel R. Moore, Jennifer Sygo & James P. Morton (2021) Fuelling the female athlete: Carbohydrate and protein recommendations, European Journal of Sport Science, DOI: 10.1080/17461391.2021.1922508

Kerksick, C.M., Arent, S., Schoenfeld, B.J. et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 14, 33 (2017). https://doi.org/10.1186/s12970-017-0189-4

Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8