Early mornings
General educational information only; not medical or nutrition advice.
BEFORE TRAINING
Make early mornings easier
Prepare the decision before you go to bed: what you will eat, what you will take and when you will have breakfast.
If a full meal fits
Eat a familiar breakfast with time to digest before training. Oats with milk, a breakfast burrito or yogurt and toast can be practical choices. Try the timing during ordinary practices.
If food feels difficult early
A smaller familiar snack may be more comfortable: a banana, toast or part of a sandwich. Pack the rest of breakfast for afterward. Work with support staff if nausea or skipped breakfasts become a pattern.
Pack two stages
Put the small pre-training food where you will see it. Keep the larger breakfast cold until you can eat it after the session. A smoothie belongs in a chilled container, not a warm car.
Make tomorrow simpler
Fill your water bottle, put utensils in the bag and check the lunch cooler. Overnight oats (1.3) need at least 8 refrigerated hours; a freezer burrito (1.1) needs time to reheat fully.
Sources
This cookbook supports meal planning for training and competition. It is not a substitute for professional medical or nutrition advice. Discuss health concerns, dietary restrictions and weight changes with a qualified health-care professional. Younger athletes should involve a parent or guardian.