What to Eat When You Have an Early Morning Game or Practice
By Gina Alfieri, CNP NNCP
We’ve all been there — the early morning game or practice where the alarm feels way too earlyand your stomach isn’t quite ready for food. But how you fuel before and after those sessions can make or break your energy, focus, and recovery.
The key is simple: fuel smart, not heavy. You want to give your body enough carbohydrates and protein to power through without slowing digestion or causing an upset stomach.
1–2 Hours Before Practice or Game
If you have the time, aim for a balanced mini meal about 60–90 minutes before start time.
This gives your body enough time to digest and use the fuel effectively.
Examples:
• 1 slice sourdough toast with almond butter and half a banana
• Greek yogurt with a handful of berries and drizzle of honey
• Protein smoothie made with:
1 scoop clean protein powder
½ banana
½ cup oats
½ cup almond milk or water
a pinch of cinnamon
• Overnight oats made with oats, chia seeds, protein powder, and berries
💡 Pro tip: Avoid high-fat or high-fiber foods too close to game time — they digest slowly and can cause bloating or cramps.
30–45 Minutes Before
If you’re rolling out of bed and heading straight to the rink, field, or gym, keep it light and quick-digesting.
Examples:
• ½ banana or a few apple slices with a small spoonful of nut butter
• A rice cake with honey
• Small smoothie (half portion)
• Dates or a small granola bar (look for ones with ~15–20g carbs and low fat)
The goal here is to provide simple carbs for immediate energy and a bit of protein to stabilize blood sugar.
Hydration Reminder
Start hydrating the moment you wake up!
A glass of water can make a big difference in performance and recovery.
Post-Game Recovery (Within 30–60 Minutes)
This is when your muscles are like sponges — ready to absorb nutrients and repair.
Aim for:
• 20–30g protein to rebuild muscle
• 30–50g carbohydrates to restore glycogen stores
• Electrolytes to replace what was lost in sweat (simply put ¼ tsp sea salt into water)
Examples:
• Protein smoothie with banana, spinach, berries, almond milk, and a clean protein powder
• Turkey or chicken wrap on whole-grain tortilla with veggies and hummus
• Scrambled eggs with sourdough toast and fruit
• Greek yogurt parfait with blueberries, granola and honey
Whether you’re an athlete, parent, or coach, early mornings can feel like a blur. But even a small, intentional meal before practice — and a balanced recovery after — can dramatically improve endurance, focus, and overall health.
Your body performs best when it’s fueled well.
If you have any questions or comments, please feel free to contact Gina at gina@zeteoholistichealth.com or on IG @gina.galla.alfieri