Fuel Your Day

Feb 2, 2018 | Nutrition & Wellness

View of a person holding a yogurt parfait

By Lane Dailey, Nutritionist at ClubSport Pleasanton

You roll out of bed, reach for your coffee, and try to wake up enough to start your day. Suddenly it’s three hours later and you still haven’t eaten. You’re probably feeling a bit anxious, maybe a little hungry, but mainly lost in what would be best for you to eat. Sound all too familiar?

First things first, let’s look at what’s going on with your body in the morning. Cortisol levels (our stress hormone) are at their highest point during this time. The only way to lower blood cortisol levels is to eat, so it’s crucial that you feed your body the best fuel to start your day. Not eating will result in prolonged breakdown of muscle protein and will keep cortisol levels elevated, promoting fat storage (particularly in the abdominal area) and stimulating appetite. It’s basically dealing with your body with more stress than it wants to handle.

No matter how you mix and match it, what your body wants in the morning is hydration, fiber, healthy fats, and protein. What it does not want is sugar. Start the day with sugar and you’re very likely to be chasing cravings all day.

Here are a few tips to ensure you’re fueling your body with the right stuff to start each day.

Hydration

Begin your day by drinking a tall glass of water with half a lemon squeezed into it — yes, even before your coffee. This hydrates your system after a long night of dehydration and also gets your digestive enzymes flowing.

Protein

Use some leftover veggies from last night’s dinner and add them into an omelet, or make a power bowl with half a sweet potato, half an avocado, sautéed greens, and poached eggs on top. Can’t stand eggs in the morning? Consider a healthy shake that contains more than just protein. For example, Pure PaleoMeal, WheyMeal, or VegeMeal by Designs for Health (all available at ClubSport) all get your day started with 20 grams of protein, 3 grams of fat, 7 grams of fiber, and a load of vitamins and minerals with no sugars. Add half an avocado or palmful of nuts on the side with these shakes. That bit of healthy fat really helps prolong that morning energy all the way to lunchtime or powers you through your workout without raising your blood sugar.

On the go

If you need something quick and convenient, reach for a handful of raw walnuts, one or two hard-boiled eggs, and a green banana. Green bananas are known for being a resistant starch, meaning the sugars in them will digest slowly and last longer. Buy your bananas green, break them apart from the bunch, and keep them in your fridge so they don’t ripen.

Old-fashioned fave

Another common breakfast option is oatmeal. Try turning this typically sweet treat into a savory powerhouse by mixing in ground turkey or chicken sausage, avocado, nuts, and sautéed spinach. It’s outside the box, but if you’ve ever had it, you’ll probably never go back to sweet oats.


Nutritionist Lane Dailey headshot

Meet Lane Dailey

Lane Dailey is a Registered Dietitian and Certified Dietitian-Nutritionist with eight years of personal nutrition consulting experience. Previously in New York, she grew a Nutrition Wellness Center at New York-Presbyterian Hospital, The University Hospital of Columbia, and Cornell, focusing on pediatric and adult weight management with a wide range of clinical specialties including diabetes, gestational diabetes, cardiology, and oncology.

All Articles

Unlock the Power of Togetherness with the Friends Resort Membership

Unlock the Power of Togetherness with the Friends Resort Membership

In today’s fast-paced world, maintaining connections with our loved ones can be a challenge. Recognizing this, ClubSport has introduced an exciting new membership option – the Friends Resort Membership. This innovative membership allows you to share your fitness journey with someone in or outside your household, such as a friend, colleague, cousin, or your favorite person while enjoying reduced dues per member. Let’s explore the myriad benefits of this new membership type and how it can transform your fitness experience.

read more
Improving Your Squat to Achieve Peak Performance

Improving Your Squat to Achieve Peak Performance

Squats are a cornerstone exercise in many fitness routines, renowned for their ability to build strength, enhance muscle tone, and improve overall physical performance. Whether you’re a seasoned athlete, a fitness enthusiast, or someone just starting their journey towards better health, improving your squat technique and strength can offer a multitude of benefits. In this blog post, we’ll delve into why squats are so vital and provide a comprehensive workout plan to help you elevate your squat game.

read more
5 Ways to Celebrate Self-Care at ClubSport

5 Ways to Celebrate Self-Care at ClubSport

Did you know July 24 is International Self-Care Day? It’s the perfect reminder to prioritize our physical and mental well-being. In our busy lives, finding time for self-care can be tough, but that’s where ClubSport comes in! With a huge array of fitness options and indulgent spa services, self-care has never been easier or more convenient. From working out to winding down, ClubSport is here to support your health and wellness journey.

read more
20-Minute Full Body Blast

20-Minute Full Body Blast

If you’re looking for a quick, efficient, and effective workout to fit into your busy schedule, look no further! This 20-Minute Full Body Blast combines the power of rowing with a series of targeted exercises designed to work every major muscle group. Whether you’re a beginner or a seasoned athlete, this routine will help you build strength, endurance, and flexibility.

read more