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I love getting a good workout in first thing in the morning.
For me, it sets my day on a good foot. But, sometimes I find it hard to power through, especially if I’m going sprint interval drills. This has changed. Back in November, I started eating as much Dolce-approved foods whenever possible. The Dolce Diet, which focuses on proper sports nutrition. Mike Dolce’s book The Dolce Diet Living Lean Cookbook is packed with great recipes.
I’m excited to share with you one of my favorite morning recipes. This easy breakfast adapted from the Dolce Diet’s Breakfast Bowl. It’s the perfect combination of all things needed for fueling the morning before a workout.
So why are carbs important?
You see, carbohydrates are the “key players” of all the nutrients for your sports nutrition power plate. Whether you are a serious athlete or are just ramping up your activity level, carbs are essential as the most immediate and efficient fuel to the muscles. They spare the body having to use protein as a fuel source. In its circulating form in the blood, carbs are called glucose, and its storage form in muscles and the liver is called glycogen.
When you first begin to exercise, your body uses the circulating glucose as its first source of energy. And, if you haven’t eaten in a long time, your glucose levels are likely to be low (low blood sugar.) This will have great effect on your overall performance. For example, if you are an early morning runner and go out for a long run before eating, you might have difficulty completing the run at full speed. Or if you take a cardio class, you might have trouble focusing well in classes, even if you do eat after exercising. A lot of morning athletes find that taking in some fruit juice or water and a plain piece of bread with a banana before exercising can help solve this problem.
This Morning Power Bowl contains complex carbs that take a little longer for the body to break down and use as fuel.
Without the adequate right type of carbs in the diet, you will “hit the wall” very quickly when you work out, and find that overall, you just aren’t feeling up to par. This bowl is perfect for that…
¼ cup high fiber oat bran (I used Bob’s Red Mill Gluten Free Oat Bran) 1 tbs flaxseeds 1 tbsp chia seeds 1 tbsp hemp seeds ¼ cup goji berries (you can also use raisins) ½ cup blueberries 1 tbsp almond flakes (you can also use almond butter) 1 monk fruit packet (you can also use stevia packet or nothing at all)
I'm an Integrative Nutrition Health Coach and Registered Yoga Teacher (RYT-200), offering guidance to high achievers in aligning their lifestyle with well-being through daily wellness and self-care routines, promoting balance and harmony. Join me at Wellness Bum for tips on living well, and consider subscribing to my newsletter or booking a coaching session.