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SF 0010: Nutrition for Two-A-Day Workouts

Nutrition for Two-A-Day Workouts

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The Question:

My athlete is a picky eater who has two-a-day workouts, 8-10 am and 2-5 pm. What is best for refueling mid-day?

The Answer:

Hey there! Welcome back to the Stay Fueled Podcast! My name is Dr. Joshua Eldridge and I’m excited to bring you another parent question. And this one’s from Shira and what she says is, “My athlete is a very picky eater…” We covered picky eaters – this is a little side note – in Stay Fueled Podcast #8. So if you have time to head on back, listen to #8, listen to what we have to say about picky eaters. That was another question before. So we’re going to kind of skip over the picky eater part because we’ve already covered that in Stay Fueled #8.

“…who has two-a-day workouts at 8:00 to 10:00 AM and 2:00 to 5:00 PM. What is the best for refueling midday for my athlete?” And that’s a great question and I think this kind of goes back to a little bit more than this. I’m going to head back to what they’re going to have before their first practice. Now, we have to remember, we have some athletes out there that are on the elite track. So they’re not just going to school and then doing high school. They’re doing elite athletics and that gets intense. But you can learn a lot from these young athletes because they’re walking the line of being champions and the overtraining syndrome. So things like this become very, very important. What meals do we have and when, especially when they’re doing two-a-day workouts at 10, 11, 12, 13 years of age, which is kind of crazy to think. I could barely walk at 10. So it’s awesome that these young athletes are at level already.

So here’s the deal. We have to move back to before that first practice. What you’re going to do at about 7:00 AM to 7:30 AM is you’re going to have your pre-workout snack. And so, that’s something that we can do. Yoghurt and granola, yoghurt and fruit. You could even have a little oatmeal during that time too. That would be perfectly fine. You don’t want to overdo it because you don’t want that sitting in their stomach too heavy for those first two hours of practice, but they need to have energy before that first practice. So make sure it’s something that they can eat that’s light enough that they can digest it.

So the second thing is after that morning practice, you’re going to have just a fantastic brunch. Pretty much every day is going to be like a “party brunch time.” You’re going to have as much food as they can take in and you want to make sure they’re having something like eggs and taters with orange juice. You could even do one of my favorite – biscuits and gravy with eggs – or you could do steel-cut oats with fruit, steel-cut oats with blackberries. It’s just absolutely to die for.

One of the other things I like is homemade pancakes that are made well with great ingredients. That’s something else that you can be doing that I love, and then you put a fruit topping on. And oh my goodness! That’s just to die for. In the morning, make some homemade whipped cream to put on top and you just have – Oh! You’ll never go out and eat at a restaurant again when you can make things like that at home.

So that’s what I would encourage you to do. Make sure you get that pre-workout snack; getting the great brunch after that morning workout. Then they’re going to take a rest or do school, whatever they need to do. And then they’re going to make sure they get another pre-workout snack before their afternoon practice.

So then we’re going to be drinking water throughout the day because their hydration needs are going to be extensive. So sipping water. Make sure they get a great amount of water during practice.

So that’s my advice for that. Thank you so much, Shira for submitting that question. If you have a question for me and for the Stay Fueled Podcast, one that we can feature right here on our show, head on over to On the right hand side, there’s a place where you can leave a voicemail. And just leave it there, leave your question, and I would love to feature it right here on the show.

The other thing that you need to do is make sure you head there and sign up for our email newsletter and get our three-part series on recovery. Recovery is the most important thing that your young athlete can be doing. You’re going to learn about nutrition, about what’s going on with their young bodies, and then other ways that you can recover as well.

So this is Dr. Joshua Eldridge. I’m the founder of Stay Fueled and I am excited that you joined us to learn about nutrition. And I’m excited that you’re excited about nutrition and protecting your young athlete from injury and increasing their performance.

So I will see you next time on the Stay Fueled Podcast. Have an awesome day!.