A hearty and healthy breakfast is important for everyone, but a healthy breakfast is even more important for athletes who need high energy levels during their busy days. Read this article to get inspiration from some breakfast ideas straight from the diets of the fittest people!
Basic guidelines for breakfast
A healthy breakfast for fitness athletes should contain 500-750 calories, made up of around 50% carbohydrates, 30% proteins, and 20% healthy fats. Ideal sources of carbohydrates are high-fiber fruits and vegetables, whole grains, and whole-grain breads; To meet your protein and healthy fat needs, opt for nuts, seeds, eggs, peanut butter, cheese, and lean meats.
Water is an important tool that many people forget. Adequate water intake not only keeps your body well-hydrated, it also helps you digest your food, flush out all toxins and cell debris, and keep all body functions running smoothly. Even so, water is especially important to athletes as the nature of their activities causes businesses to run out faster. And let’s not forget that your muscles are 75% water. So if they’re not hydrated, they won’t be able to fire properly.
Add water to all meals and snacks to make sure you are exercising well hydrated, then drink small amounts of water regularly during exercise to avoid dehydration. Drink water with your high carbohydrate, high protein meal after your workout to aid and improve muscle recovery.
Also, always opt for whole fruits over fruit juices, as whole fruits contain fiber and their skins and pulp are filled with antioxidants, much more than you would find in a fruit juice, especially if it’s made commercially.
Healthy breakfast ideas for athletes
Shaping a fit, strong, competitively victorious body takes a lot of patience and effort, and we all know that roughly half of that needs to go into the kitchen. Good nutrition is the pillar of fat loss, muscle building, and general health, and that includes every meal of the day, starting with a healthy breakfast. Below are some supercharged breakfast recipes that have helped many superstar athletes build lean bodies out of steel!
1. BREAKFAST IDEAS FOR SPORTSMAN WITH OAT MEAL
#1. Soak ½ cup of oat flakes in almond milk, egg white or water and refrigerate overnight. Mash a banana in the morning and add a scoop of vanilla-flavored whey protein powder. Sprinkle some cinnamon on top and enjoy!
# 2. Take your classic bowl of oatmeal to the next level by adding a scoop of chocolate-flavored protein powder and a teaspoon of almond butter. Drink a large cup of black coffee with it for an energetic start to the day!
# 3. If you’re one of us peanut butter junkies, add a heaping scoop of peanut butter chocolate protein powder and mix in a tablespoon of peanut butter as well. Cover with a sliced banana and sprinkle some cinnamon on top. Now that’s super delicious!
# 4. For a real power breakfast loaded with antioxidants and other essential nutrients that will give your digestive system a boost and nourish your health, mix a teaspoon of brown sugar and a handful of mixed berries into a cup of oatmeal. If you’ve got a busy day of training ahead of you, follow up an hour and a half later with a 6-ounce grilled chicken breast and a scrambled egg made from 10 egg whites and one yolk.
# 5. Would you like to save time in the morning? Make a large amount in a large container and you will be fine for a couple of days. Mix together 2 cups of oatmeal, 2 cups of almond or soy milk, half a cup of chia seeds, and one or two apples cut into tiny strips and leave in the refrigerator overnight. In the morning, top one portion with yoghurt, fresh blueberries or lingonberries, banana slices and flaked almonds. Enjoy!
REAL BREAKFAST IDEAS WITH EGGS ‘N STUFF
#1. How about scrambled eggs with turkey bacon? This is a very healthy breakfast option that will keep you feeling full long into the day. Just take 1 cup of scrambled egg whites and add 2 slices of turkey bacon. Finish your meal with ½ cup of oatmeal and a cup of fresh berries!
# 2. Bored of your normal scrambled eggs? Prepare a frittata with asparagus, mushrooms and raw spinach!
# 3. For a delicious, filling and muscle-building pre-workout breakfast that is also time-saving and digestible, prepare a smoothie with bananas, vanilla-flavored whey protein and peanut butter. After your strenuous workout, replenish your glycogen stores with a simple but healthy scrambled egg white with spinach, paprika, and olives, followed by a banana.
# 4. In case you didn’t know, eggs and avocados are best friends forever – stir three egg whites and a whole egg onto a whole grain bagel and garnish with a quarter of an avocado. This will give you adequate amounts of high quality protein, carbohydrates, and healthy fats to start your day on the right foot!
# 5. Make a scrambled egg consisting of a whole egg and ½ cup of egg white, along with two turkey sausages and fresh fruit such as peaches or pineapple slices. You don’t like fruit? Add some cottage cheese for an optimal protein-fat combination!
# 6. Indulge in a protein oatmeal pancake to get the day off to a great start. Take 2/3 cup of egg whites and a whole egg and combine with 1/3 cup of raw oats. Add the eggs to the pan, sprinkle with the oatmeal and cook until the pancake is ready to be turned over. Best of all, these pancakes store well and can be cooked in large quantities and then kept in a Ziploc bag in the refrigerator. Top them with honey, almond butter, and fresh berries.
# 7. Take half a cup of egg whites and cook until almost done, then add a quarter scoop of whey powder. Top with peanut butter or cottage cheese. Simple but delicious!
#8th. This one is for all the berry-obsessed athletes out there. Make pancakes with 4 egg whites, 1 whole egg, ½ cup oatmeal, 1/3 cup blueberries, 1 teaspoon cinnamon, 1 teaspoon vanilla extract, and baking powder. Top them with honey and eat like no one will see you naked!
# 9. Finally, here’s a recipe that brings all of the foods we love together in one big, ultra-tasty muffin. First put 1/3 cup of oatmeal, 4 egg whites, 1 teaspoon of vanilla extract and ½ teaspoon of baking powder in a blender and stir until smooth. Pour the batter into a muffin pan and set it at 375 degrees F for a maximum of 20 minutes. Hollow out the top half of the muffin and fill the middle with peanut butter. Put the top half of the muffin back in its place and enjoy!
3. SHORT-TERM BREAKFAST IDEAS FOR SPORTS – SMOOTHIES
#1. If you never find the time to prepare a meal in the morning and are too lazy to prepare it the night before, here is the recipe you’ve been looking for all your life: 1 cup of almond milk, 1 scoop of vanilla protein, and 1 scoop of Barlean’s superfruit Put the greens in a blender and mix evenly. This smoothie not only tastes delicious, but also keeps you full and energetic for hours!
# 2. Do you need a little nudge in the morning? In addition to your usual bowl of oatmeal or scrambled eggs, mix 2 green apples, 4 celery stalks, 1 lemon, 1 cucumber, a handful of kale leaves, and some ginger. Green is good for you and you know it!
# 3. Try this fantastic green smoothie recipe: 1 heaping spoonful of vanilla protein powder, ½ lemon, 1/2 cup fresh or frozen mixed berries, ½ cup almond milk, some raw spinach, 1 tablespoon flaxseed, ice cream, and some stevia!
# 4. For a high-protein chocolate goodness, take a cup of almond milk, 1 banana, 2 scoops of chocolate protein powder, some peanut butter and ice cream and mix everything together.
Bonus Idea – Amino Popsicle!
You hate breakfast and we can’t convince you to eat first thing in the morning? Don’t worry, we have a solution for that too!
For fans of intermittent fasting, anti-catabolic amino supplements are a great way to start the day. But while you’re at it, why not make it a little more fun? Take 1 scoop of grape-flavored BSN AminoX (or any other brand or flavor you like) and 8 ounces of water, then pour the mixture into an ice pan and freeze. We guarantee you will love this one!
JUST DO IT
Whether you love your big breakfast, are trying to keep it simple and super healthy, or are an avid fasting fanatic, there are hundreds of ways you can improve your breakfast routine for the best results. Print out the list above and put it on your fridge and you will never run out of ideas to make your mornings more enjoyable and energize your mind and body!