From the Guidelines
A strong morning routine for athletes should prioritize sleep hygiene, hydration, nutrition, mobility work, and mental preparation to optimize physical readiness and overall performance. According to the study by 1, maintaining a regular sleep schedule, seeking bright light in the morning, and avoiding caffeine and nicotine at least 6 hours before bedtime are essential for improving sleep quality. Additionally, the study by 1 suggests that sleep extension beyond 8 hours per day can improve athletic performance, including serving accuracy, shooting accuracy, and reaction time.
To implement a strong morning routine, athletes should start by drinking 16-20 ounces of water immediately upon waking to rehydrate after overnight fasting. Then, they should consume a balanced breakfast containing protein (20-30g), complex carbohydrates, and healthy fats about 1-2 hours before training, as suggested by the example answer. Foods like eggs, oatmeal with fruit, Greek yogurt, or a protein smoothie are good options. It is also important to dedicate 10-15 minutes to mobility exercises focusing on major joints and any problem areas specific to their sport, including dynamic stretching, foam rolling, and activation exercises for key muscle groups.
Furthermore, athletes should spend 5-10 minutes on mental preparation through visualization, meditation, or reviewing goals for the day's training. The study by 1 provides practical implications and advice to athletes, including avoiding high-fiber foods, aspirin, and NSAIDs, as well as high-fructose foods and dehydration. Athletes should also practise new nutrition strategies and experiment with their pre-race and race-day nutrition plan many times before the race day to reduce the chances of getting gastrointestinal symptoms.
Some key points to consider when developing a strong morning routine for athletes include:
- Consistency: the routine should be followed daily, even on rest days (with modifications as needed)
- Sleep quality: prioritize sleep hygiene and aim for 8 hours of sleep per night
- Hydration: drink 16-20 ounces of water immediately upon waking and stay hydrated throughout the day
- Nutrition: consume a balanced breakfast with protein, complex carbohydrates, and healthy fats
- Mobility: dedicate 10-15 minutes to mobility exercises focusing on major joints and problem areas
- Mental preparation: spend 5-10 minutes on visualization, meditation, or reviewing goals for the day's training.
From the Research
Morning Routine Components for Athletes
- A strong morning routine for athletes may include a combination of stretching, warm-up exercises, and nutritional interventions to improve performance and reduce injury risk 2, 3, 4
- Stretching exercises can increase heart rate variability and improve muscular flexibility, but may also decrease strength performance if done excessively or immediately before exercise 5, 3, 6
- A warm-up routine that includes stretching and other exercises can help prevent muscular injury and improve physical adaptations to training 2
Nutritional Interventions
- Nutritional interventions, such as carbohydrate ingestion, tart cherry juice, herbal supplements, kiwifruit, and protein interventions, can improve sleep quality and quantity in athletes 4
- A well-planned morning nutrition routine can help support athletic performance and recovery
Timing and Duration of Morning Routine
- The timing and duration of stretching and warm-up exercises can impact their effectiveness, with shorter durations (≤ 45 s) and timing immediately before exercise (within 15 minutes) potentially being more beneficial 2, 6
- A morning routine that allows for a gradual increase in physical activity and intensity can help athletes prepare for exercise and reduce injury risk 2