21/03/2025
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“I don’t eat before an early morning session”
or
“I can’t eat before an early morning session”—sound familiar?
We hear it all the time! Sure, you might get through a session without fuel, but will it be quality? Probably not.
What if you could feel STRONGER, more POWERFUL, with lower perceived effort?
Here’s my step-by-step approach to confidently fuel your morning sessions:
⛽️ Step 1: Start small—trial a carb-containing fluid (juice, sports drink, coconut water, iced tea, or a liquid-based gel).
⛽️ Step 2: If fluids sit well (happy days!), try adding a small amount of carb containing food alongside your chosen fluid.
⛽️ Step 3: Progress to carb-dense foods to ensure you can fuel appropriately and confidently.
Why does this matter? Here are 4 key reasons to prioritise pre-session fuelling:
✅ Improve POWER OUTPUT, strength & endurance
✅ Opportunity to DIAL IN in race-day and competition nutrition
✅ Train your gut to tolerate higher carb concentrations at INTENSITY over race and competition durations
✅ Enhance focus, coordination & skill ex*****on when it counts
Many of my athletes are often surprised by what I recommend as it may not be what you’d expect to hear from a Dietitian—this isn’t about ‘clean eating BS.’ It’s about understanding what performance eating looks like FOR YOU!
The secret? Quick, easy carbs—gentle on your gut, simple to digest, and convenient to SCOFF down when you don’t feel like eating before training.
🚀 If you’ve been skipping pre-training fuel, now’s the time to start experimenting and find what actually works for you🫵
