What Should Athletes Eat for Breakfast?
Athletes need a lot of healthy carbs to fuel their training. The best sources are found in fruits and vegetables. Other great breakfast options are oatmeal and whole grain breads.
To increase recovery, help fueling long workouts and build muscles after intense exercises, they need healthy sources of protein as well. They are found in fat-free or low-fat dairy products such as milk, Greek yogurt, and cheese. Other great breakfast sources are eggs, nuts, seeds, oatmeal, peanut butter, and hummus.
Ideally you eat a mix of both macro-nutrients. Endurance athletes should fuel properly around their workouts, and use a 2:1 carbs to protein ratio.
Quick Prep vs Meal Prep?
Here is a collection of my 10 most favorite breakfasts. 6 out of 10 can be prepared in less than 10 minutes. The other 4 need 10-15 min prep and some cooking or baking. Which makes them great meal prep options, since you can freeze the rest in slices or smaller portions and eat when you have less prep time available.
6 Quick and Easy Breakfast Options to Improve Performance
Breakfast #1) Yogurt Granola Fruit Parfait
Simply mix some high protein/ low fat/ whole grain granola with Greek yogurt, strawberries and blueberries. Sprinkle with sliced almonds for a nutty flavor including high fiber and lots of potassium.
Breakfast #2) Oatmeal Kiwi Banana Porridge
Use a quick-cook porridge mix made of oats or barley. Their average cook time is a few minutes. Add yogurt, bananas and kiwi. Sprinkle with milled Flaxseed to get extra fiber and heart-healthy omega-3 fatty acids.
Breakfast #3) Mango Smoothie
The base for most of my smoothies are 1 cup of milk, fat-free or Almond, 1 cup of Greek Yogurt and 1 banana. My favorite is the Oikos Greek Yogurt Vanilla Triple Zero version, sweetened with Stevia, but this is a personal preference. Blend them together with 1 Mango and Chia or Poppy Seeds.
Breakfast #4) Nutty Almond Butter Fruits
Slice up fruits and spead some almond butter on them eg. apple or banana slices. Spinkle with walnuts for additional omega-3 fatty acids.
Breakfast #5) Poppy Seed Kiwi Parfait
Milled poppy seeds are not that easy to find here in the US, but they are a very common food in central Europe. Mix milled poppy seeds with Greek yogurt, and top it off with a Kiwi. Besides being rich in omega-6 fatty acids, poppy seeds are a great source of iron, calcium and magnesium.
Breakfast #6) Brunch 1: Scrambled Eggs with Kale and Whole Grain Almond Butter-Banana Toast
My favorites breakfasts are on the weekend. Why? Because I get to eat 2 breakfasts on 1 day ;o) Prior to a workout I have a small bowl of oatmeal, yogurt and fruits. But when I get back from a longer workout, it is time for a special breakfast, usually a brunch!
Saute Kale in a pan, then add either fresh eggs and some milk, or use egg whites only. Spread Almond Butter on a slice of whole grain toast and decorate it with banana slices.
I enjoy my weekend breakfasts with a cup of Matcha Latte and hot tea!
Tip for Vegans
For a plant-based version, replace the Greek yogurt with Almond, Coconut or Soy yogurt. My go-to plant-based yogurt is Silk’s Dairy Free Almond Yogurt, which is sweetened with Cane Sugar.