Balancing Scheduling, Nutrition, and Performance The tradition of early morning practice is deeply ingrained in sports culture, often seen as a symbol of discipline and commitment. It also aids the coaches and families ‘the rest of the day’ to handle other business. However, as our understanding of nutrition, sleep, and athlete health has evolved, it’s worth reconsidering this practice. Early start times frequently result in athletes arriving underprepared, with inadequate nutrition and hydration. This article delves into the complex interplay of practice scheduling, nutrition, and athlete performance, offering research-backed insights and practical recommendations for coaches. The Role of Nutrition in Athletic Success Athletic performance is intricately tied to nutrition. The food athletes consume directly impacts their energy levels, recovery, and ability to perform. Early practices disrupt typical meal timing, often leading to skipped breakfasts and insufficient caloric intake. Beyond the direct negative implications of athletes skipping breakfast to get to the early practice, think of the lesson that athlete is learning - 'I guess I don't really need to eat a breakfast before I start my day.' That ain't right! Let's dive in. 1. Energy Systems and Nutrition Carbohydrates are the primary fuel source for high-intensity exercises, with glycogen stores in the muscles and liver being crucial for sustained performance. Proteins, on the other hand, are essential for recovery, aiding in muscle repair and adaptation. A lack of pre-practice nutrition fails to replenish depleted glycogen stores, leaving athletes fatigued and more prone to injury. 2. Hydration and Performance Dehydration affects physical and mental performance, even with as little as a 2% loss in body weight through sweat. Early morning practices often leave athletes insufficiently hydrated, exacerbating fatigue and reducing endurance. 3. Micronutrient Needs Vitamins and minerals play a supportive role in energy metabolism and recovery. Calcium, magnesium, and iron, for instance, are vital for muscle function and oxygen delivery. Athletes missing meals before practice may lack these critical nutrients. Find more on nutrition here . Find more on hydration here . Supporting Research A position stand from the American College of Sports Medicine emphasizes the importance of carbohydrate-rich meals 1-4 hours before exercise to optimize glycogen levels. ( Thomas et al., 2016 ) Studies highlight that protein intake post-exercise enhances muscle repair and growth, particularly when consumed within 2 hours. ( Jäger et al., 2017 ) Hydration studies reveal that dehydration impairs endurance, cognitive function, and recovery. ( Shirreffs, 2010 ) The Sleep Factor: Essential for Recovery and Performance Sleep is as critical as nutrition for athletes, particularly adolescents. It influences not only recovery and physical readiness but also cognitive performance and mood. 1. Adolescent Sleep Needs Teenagers require 8–10 hours of sleep per night, but early practices often cut into these hours. Chronic sleep deprivation affects growth, memory consolidation, and immune function, reducing athletes’ ability to perform and recover. 2. Biological Rhythms The adolescent body’s natural circadian rhythm leans toward later wake times. Practices scheduled at dawn force athletes to operate counter to their biological clocks, negatively impacting performance. 3. Sleep and Injury Prevention A study published in The Journal of Pediatric Orthopaedics  found that athletes who slept less than 8 hours per night were 1.7 times more likely to sustain injuries. This underscores the need for proper rest to ensure safety and peak performance. Find more on sleep, here . The Case for Later Practice Times Scheduling practices later in the morning—particularly on weekends—can mitigate the negative effects of early starts. Here’s why this adjustment matters: 1. Improved Nutritional Intake A later start time gives athletes the opportunity to eat a balanced breakfast. Options such as oatmeal, smoothies, or eggs with whole-grain toast provide the carbohydrates and proteins needed for energy during exercise and primes the athlete for optimal recovery afterwards. 2. Enhanced Mental and Physical Engagement Athletes arriving to practice well-rested and properly fueled are more focused, reducing errors, and maximizing productivity in drills and scrimmages…and decreases likelihood of injury. 3. Alignment with Long-Term Athlete Development The Long-Term Athlete Development (LTAD)  model emphasizes prioritizing athlete health and growth over short-term gains. Later practices align with this philosophy, supporting holistic development. Supporting Research A meta-analysis in Sleep Medicine Reviews  indicates that later start times (9:00 or later) improve sleep duration and athletic performance. ( Wheaton et al., 2016 ) Nutrition timing studies show enhanced performance when meals are consumed 1-3 hours pre-exercise. ( Thomas et al., 2016 ) Strategies for Coaches Coaches can implement several practical strategies to support athletes’ nutritional and sleep needs while maintaining effective practice schedules: 1. Adjusting Practice Times Shift Saturday practices to start no earlier than 9 a.m., allowing athletes more time to eat and hydrate. 2. Promoting Quick, Nutritious Meals Encourage athletes to consume simple, nutrient-dense meals before practice: Smoothies: Combine fruits, yogurt, protein powder, and a liquid base for a quick, digestible option. Oatmeal: Add fruits, seeds (chia and flaxseed are great), or nuts for additional energy. Eggs and Toast:  A classic, easy-to-prepare option with balanced macros . 3. Educating Families A coach can educate parents and athletes on the importance of sports nutrition and sleep by hosting informational sessions or workshops that emphasize how these factors directly impact athletic performance, recovery, and overall well-being. During these sessions, coaches can use relatable examples, such as comparing an athlete’s body to a car that requires the right fuel (nutrition) and regular maintenance (sleep) to function optimally. Providing practical tips, such as meal planning ideas, pre- and post-practice snack suggestions, and strategies for developing consistent sleep routines, can empower families to take action. Additionally, sharing easy-to-understand research or visuals, like performance statistics linked to proper nutrition and rest, helps reinforce the message. By fostering open communication and creating a supportive environment, coaches can build a team culture that values healthy habits both on and off the field. Family involvement ensures consistent support for athletes. 4. Encouraging Hydration Provide water stations and educate athletes on drinking water the night before and upon waking. During practices, contests, and conversations with athletes, ensure to consistently mention the importance of drinking water. The phrase ‘hydration for domination’ seems to resonate with athletes at all levels. 5. Monitoring Sleep Patterns Use team check-ins or surveys to track athletes’ sleep habits, emphasizing the importance of rest for peak performance. The Outcomes of Change Adjusting practice schedules and prioritizing nutrition yields measurable benefits: Physical Performance:  Higher energy levels, improved endurance, and quicker recovery times. Cognitive Engagement:  Enhanced focus, reduced errors, and better decision-making during drills. Injury Prevention:  Reduced fatigue-related incidents and faster recovery from exertion. Conclusion The tradition of early morning practices is worth reevaluating in light of modern insights into nutrition, sleep, and athlete development. Coaches have the unique opportunity to foster healthier, more productive environments by scheduling later practices and emphasizing proper nutrition. These changes not only enhance performance but also contribute to the long-term success and well-being of the athletes. By rethinking early morning practices, we can align our training approaches with the ultimate goal of athlete empowerment—on and off the field. Resources Hirshkowitz, M., et al. (2015). National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary. Sleep Health , 1(1), 40-43. Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: Protein and exercise. Journal of the International Society of Sports Nutrition , 14(1), 20. Shirreffs, S. M. (2010). Hydration in sport and exercise: Water, sports drinks, and other drinks. Nutrition Bulletin , 35(4), 374-381. Thomas, D. T., et al. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics , 116(3), 501-528. Wheaton, A. G., et al. (2016). School start times for middle school and high school students — United States, 2011–12 school year. Morbidity and Mortality Weekly Report , 64(30), 809-813. Milewski, M. D., et al. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. The Journal of Pediatric Orthopaedics , 34(2), 129-133.