Use Caution with Fatty Foods. It's scrumptious all week long. Oh, and of course, I always have a cup of coffee (or two!) I've adopted it from AllWhite's online recipe database, and like to add raw spinach to the standard recipe. But while you’re at it, why not make it a bit more fun? I make it all at once and just reheat a piece every morning to save time. Then I go a little peanut butter crazy with one scoop of peanut butter chocolate MusclePharm Combat powder and mix in a tablespoon of P28 Signature Blend peanut butter as well. Sometimes I will switch it up and make myself a bagel sandwich, using an Udi's gluten-free bagel with two eggs, turkey sausage, and a little cheese. (Don't tell my family!) Bored of your regular scrambled eggs? Don’t miss out on the simple and fueling recipe options. Here's what 24 of the fittest people reppin' Bodybuilding.com eat for breakfast. There's really no rhyme or reason to my selection of toppingsâjust whatever I crave or feel like! Take 1 cup of unsweetened vanilla almond milk, 1 banana, 2 scoops of Jamie Eason's chocolate protein powder, spinach, and ice, and blend it all together. How to hydrate. Now that’s super-delicious! Therefore, it's not a stretch to say that breakfast is my most favorite and important meal of the day! Plus, I have a large cup of coffee with chocolate protein powder mixed in for a delicious mocha-like drink in the morning! You can also make extra cakes and warm them up when you're in a rush or traveling. I simply throw 1 serving of MET-Rx Meal Replacement, 1 serving Cellucor Alpha Amino, 1 serving Amazing Grass Green Superfood, 1 banana, ice, and water all in a blender. First, I have 3/4 cup of my personal blend of oatmeal from Myoatmeal.com. Proteins (and natural fats) will be derived from eggs, nuts, cheese, yoghurt, milk and meat. It has a whopping 42 grams of protein! 8 Healthy Breakfast Ideas For Athletes. Green is good for you and you know it! Sometimes I'll add peanut butter or a bit of Walden Farms calorie-free pancake syrup with cinnamon in my oats. My "Lean Body" smoothie fits the bill. The idea for this came about after working with athletes in NFL training camps and in MiLB spring training who often stay in extended-stay style hotels with limited space and appliances other than a stovetop. There's nothing quite like a bowl of fresh berries! Sprinkle some cinnamon on top and enjoy!eval(ez_write_tag([[580,400],'fitnessandpower_com-banner-1','ezslot_2',110,'0','0'])); #2. Pour the batter into a muffin tin and bake for max. Replace the top muffin half and then devour! When it comes to making a homemade 20 Of the Best Ideas for Healthy Breakfast for athletes, this recipes is always a favored Bodybuilding.com's athletes understand what it means to eat a "breakfast of champions." Of course, I drink a cup of coffee with my breakfast, as well. 20 minutes at 375 degrees F. Scoop out the top half of the muffin and fill the center with peanut butter. I follow this meal with a 6-ounce grilled chicken breast and a scramble of 10 egg whites and one yolk an hour and a half later. I then indulge in a nice bowl of cold oatmealâcold, because you make it the night beforeâwhich tastes a lot better than it sounds. Drink water with your high-carb and high-protein post-workout meal to support and enhance muscle recovery.eval(ez_write_tag([[580,400],'fitnessandpower_com-box-4','ezslot_0',109,'0','0'])); In addition, always opt for whole fruits over fruit juices, as whole fruits contain fiber and their skins and pulp are filled with antioxidants, lots more than you’d find in a fruit juice, especially if it’s commercially produced. Oatmeal. This is one of my favorite recipes, bar none. Take your classic bowl of oats to the next level by adding a scoop of chocolate-flavored protein powder and one teaspoon of almond butter. Try this fantastic green smoothie recipe: 1 heaping scoop of vanilla protein powder, ½ a lemon, 1/2 cup of fresh or frozen mixed berries, ½ cup almond milk, some raw spinach, 1 tablespoon of flax seeds, ice and a bit of Stevia! When I make this, I place 2 cups of rolled oats, 2 cups of milk (of any kind), Chia seeds (to my individual macros), and an apple cut into tiny slivers. Ingredients. One of the most important lessons I've learned is to start my day with a nutritious breakfast. #9. To mix things up, I like to turn my aminos from a standard shake into a refreshing popsicle. Ideal carb sources are fiber-loaded fruits and vegetables, whole grain cereals and whole grain breads; to meet the protein and healthy fat requirements, opt for nuts, seeds, eggs, peanut butter, cheese and lean meats. Print the list above and slap it on your fridge and you’ll never run out of ideas for making your mornings more enjoyable and energizing your mind and body! Whether you are a athlete or just trying to loose weight, the key is never to skip your Breakfast. Carbs are an athlete’s main fuel. (I love coffee!) Ever wondered what athletes eat in the morning? Sometimes I'll throw in some extra peanut butter or peanut butter powder, depending on my current goals. When you require awesome suggestions for this recipes, look no further than this checklist of 20 best recipes to feed a group. Every day, I've been having two eggs sunny side upâand yes, I keep the yolks for essential nutrients like selenium, and B vitaminsâcooked in coconut oil. Dropping weight can improve your performance as an athlete and help you meet requirements for competitions or races. You can never have too much peanut butter. Top them with honey and eat like no one’s going to see you naked! My breakfast ranges between an easy parfait with Greek yogurt and organic granola to an egg-white scramble, time permitting. I follow this meal with a 6-ounce grilled chicken breast and a … Be the first to receive exciting news, features, and special offers from Bodybuilding.com! How to Make: 3 Healthy Breakfasts for Athletes. All rights reserved. This series first began with my Crockpot Recipes for the Busy Athlete, followed by One Skillet Recipes for the Busy Athlete.This time, I'm sharing a new collection of healthy recipes that can all be prepped, cooked, and ready to eat in 30 minutes or less!. #5. This breakfast gives me energy for hours, plus the berries help with my digestive system. After all, their head-turning, competition-winning physiques aren't the result of some 7-minute abs program or fat-torching sorcery. First add the eggs together in the skillet, sprinkle with oats, and then cook until bottom is browned and can be flipped over. I like to top my pancakes with fruit, honey, 100-percent maple syrup, agave nectar, or almond butter. After all, not only do they need to eat enough to fuel their growing bodies, but they also need to meet their nutritional requirements to be able to perform on the soccer field, or the tennis court. I don't get fancy or creative. For example, a 30# toddler would need about 15 grams of protein per day at a minimum. Make a big batch in a large container and you’ll be good for a couple of days. This simple breakfast supplies me with enough protein, carbs, and fats to get my day started. In the morning, I mash in a banana and add a heaping scoop of vanilla protein powder. This is one of my favorite healthy breakfast ideas for teenage athletes. When combined, perhaps even more so. The foundation of a good healthy lifestyle is to have a heavy healthy breakfast and then end it with a light dinner. After your grueling workout, refill your glycogen stores big time with a simple but wholesome egg-white scramble with spinach, peppers and olives, followed by a banana. Eating a decent amount of carbohydrates for breakfast before doing water sports is crucial. May 5, 2016 - The busy football parents guide to quick and nutritious meals. I start off with a cup of oatmeal. Nutrition for the Brain: Your Guide to Healthy Brain Foods. Treat yourself with an egg-white and oatmeal pancake to get two-for-one meal for a great start of the day. Most importantly, it's easy to make. I need my breakfast quick, easy, tasty, and nutritious, so I start every day with a tasty meal replacement shake that gives me plenty of fuel. My usual breakfast consists of two slices of Ezekiel bread with peanut butter, 1/2 cup of gluten-free oats, five egg whites, and a massive cup of coffee. If your athlete prefers sweet over savory breakfasts, make this power porridge their go-to meal. First, I stumble my way to the kitchen and immediately take a shot of apple cider vinegar mixed with 100 percent pure lemon juice, about a tablespoon of each. This, coupled with half a grapefruit, gives me great energy in the morning. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Alongside the oats, I'll take 1-1/2 cups egg whites, cook the eggs until they are close to being done, and then sprinkle on a quarter scoop of Beast whey. #4. I typically eat one pancake and put the remaining three in the fridge in a Ziploc bag. This time, I'm sharing a collection of healthy one skillet recipes. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. I believe a healthy and nutritious breakfast is definitely a must! Without nutrition, I wouldn't be where I am today. How about some scrambled eggs with turkey bacon? They’re high in vitamin and mineral content and contain the levels of potassium, iron, manganese and copper athletes need for healthy muscles. Enjoy! Everyone loves tacos! I follow that with a full glass of water. If they’re not fed healthy meals for athletes backed by science based nutrition, they’re likely to be hungry all the time. Healthy vegan breakfast recipes for athletes. I make it a point to eat a balanced breakfast that includes carbohydrates, proteins, and fats. to give me the best results and a ton of energy. Try it out and fall in love! Â© 2020 Bodybuilding.com. We guarantee you’ll love this one! Some athletes can get stuck eating the same food combination because they know it’s good and balanced, but then they get bored of their food and lack variety in their diet. However, skipping breakfast or having an unbalanced meal to start your day can result in slowed weight loss and weakened muscles. The nasty habit of skipping breakfast and routinely running out the door without waking up the body out of its fasting mode could hurt your performance, muscle gains and overall health and well-being, so if you’re guilty of this, read this article to get inspired by some breakfast ideas straight out of the diets of the fittest people around! A healthy breakfast will give you the energy you need to conquer your workouts, your workday, and whatever else you’re facing. Soak ½ cup of oatmeal in almond milk, egg whites or water, and refrigerate overnight. #3. Eating a hearty and healthy breakfast is important for everyone, but even more so for athletes who need to kick-start their metabolism first thing in the morning and keep energy levels high all throughout their busy days. Pour this mixture into a popsicle mold and freeze. Breakfast Smoothie for Athletes. So you hate breakfast and there’s nothing we can do to convince you to build the habit of eating first thing in the morning? That combo is full of fiber and protein, and perfect for my busy lifestyle! What 5 Amazing Athletes Eat for Breakfast What 5 Amazing Athletes Eat for Breakfast Five amazing athletes (from an ultrarunner to a yogi) and the morning recipes that fuel their days. Great nutrition is the pillar of fat loss, muscle building and overall health, and this includes every meal in the day, starting with a healthy breakfast. My breakfast consists of a cup of oatmeal with a teaspoon of brown sugar and a handful of mixed berriesâraspberries, blueberries, blackberries, etc. Finish your meal with ½ cup of rolled oats and a cup of fresh berries! As a nutrition science major at University of Connecticut, I eat this healthy breakfast every morning to tackle any long day of lectures, workouts, and everything in between. Soak 1/2 cup of oatmeal in almond milk, egg whites, or even water, and refrigerate overnight. I hope you enjoy this as much as I do in the mornings. Blueberries have been found to reduce muscle damage after exercising. My breakfast consists of a cup of oatmeal with a teaspoon of brown sugar and a handful of mixed berries—raspberries, blueberries, blackberries, etc. The day after having breakfast with juice and a bagel or danish, enjoy this convenient but balanced breakfast: (to be varied by athlete size and sport) 1-3 hard boiled or scrambled eggs, 1/4-1 full avocado sliced on top or on the side, and a handful of berries. #3. I've been bodybuilding for many years. A healthy breakfast for a teen athlete should have between 500 and 750 calories and include about 50 percent carbs, 30 percent protein and 20 percent fat, according to Jen Ochi of the Cleveland Clinic. There's a lot to learn from the similaritiesâand even the differencesâof the supercharged breakfast recipes below, so browse the entire list for excellent first-meal ideas. Whether you love your big breakfast or try to keep it simple and super-healthy, or you’re an avid fasting fan, there are hundreds of ways to improve your breakfast routine for best results. A satisfying breakfast tends to invest in better health than does a grab-anything-in-sight dinner. Stephanie is a life-long geek with a passion for health, fitness, donuts, and lifting heavy objects. Cereals and suitable quantities of bread and nuts will define the swimmer’s morning breakfast routine. … . In the morning, I top a serving with my yogurt of choice (I use almond-based yogurt), walnuts, no-sugar-added dried cherries, strawberries, bananas, or coconut shavings. My go-to has been this protein smoothie. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. By Jeremy Berger. A typical healthy breakfast for athletes will contain a carb source such as fruit and vegetables, whole grain cereal such as porridge or muesli, and rye bread. Sculpting a fit, strong, competition-winning physique takes a great deal of patience and effort, and we all know that roughly half of that has to go into the kitchen. I might modify the recipe slightly depending on the type of training I'm doing or if I have an event coming up. I get it - between training, work, class, more training - your time is limited. In the morning, top one serving with yogurt, fresh blueberries or cranberries, banana slices and sliced almonds. The real beauty of making oats overnight is that you can make a big batch in a large container or in individual jars, and be set for at least a couple of days! May 22, 2015 Jeremy Berger. If you want to train like an athlete, or aspire to look like one, eating like one is a great place to start. If I add anything to it, I'll mix in 1/2 scoop of Beast whey and enough water to make a paste-like consistency. Everyone has heard their parents yell that a healthy breakfast is the best way to start the day. Wake-n-Take Breakfast Sandwich and Red, White, and Blueberry Smoothie. 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 a popsicle mold and freeze. (It's not breakfast without bacon.) It's definitely not your typical cup of coffee, but it incorporates the healthy fats that I use to get my day started. This will provide you with adequate amounts of high-quality protein, carbs and healthy fats to get your day started on the right foot! Youth athletes are busier than ever. All I need is an "upgraded" bowl of oats with a heaping scoop of chocolate protein powder and a tablespoon of almond butter. You need Carbohydrates. It's back!! Ideal carb sources are fiber-loaded fruits and vegetables, whole grain cereals and whole grain breads; to meet the protein and healthy fat requirements, opt for nuts, seeds, eggs, peanut butter, cheese and lean meats. Becoming vegan and committing to eating healthier to support your growing strength and fitness can both be tricky changes. If I'm in a hurry, I'll slap on some nut butter and honey, and then fold a pancake in half and eat it like a weird taco in the car. Instead of eating, I consume a scoop of BSN AminoX (grape is my favorite) 10-15 minutes before my morning 20-minute high-intensity interval resistance training session, during the workout, and again afterwards. Kick off your athlete’s day with one of these six breakfast options for on the go or when you have a little more time in the kitchen. #8. I love pineapple, melon, and peaches! Vitamins and minerals to stay healthy and well . My mornings are very busy, so breakfast has to be quick and easy. Adequate water consumption will not only keep your body well hydrated, but it will also help you digest your food, flush out all toxins and cellular waste and keep all bodily functions running smooth. Look no further than the fat-free food boom of the late 20th century to know that the prevailing wisdom about what constitutes healthy food has been, at times, dead wrong. My green smoothie consists of VEGA Sport Performance vanilla protein, 1/2 a lemon, handful of frozen mixed berries, 1/2 cup almond milk, spinach, 1 tablespoon of flax seeds, ice, and a bit of Stevia to my desired level of sweetness. Then I top this with sliced banana and cinnamon for extra flavor (but that's totally optional). This one is for all of the berry-obsessed athletes out there. They lower blood pressure, which is important for athletes to their heart health when participating in sports. Basically, any combination of your favorite toppings will work! If you seem to never find the time to prepare a meal in the morning and you’re too lazy to make it the night before, here’s the recipe you’ve been looking for all of your life: toss 1 cup of almond milk, 1 scoop of vanilla protein and 1 scoop of Barlean’s Superfruit Greens into a blender and blend until even. If you don't usually like the bitter taste of coffee, this recipe is for you! Top with peanut butter or cottage cheese. #3. Top it with one sliced banana and sprinkle some cinnamon on top. First, combine 1/3 cup rolled oats, 4 egg whites, 1 teaspoon vanilla extract, and 1/2 teaspoon baking powder in a blender. “ Breakfast provides your body with the nutrients it needs to be productive while giving your metabolism an early boost,” notes Gavan Murphy, owner of The Healthy Irishman Events in Los Angeles, who designed the recipes on these pages. A healthy breakfast for athletes will consist of: all the macronutrients (carbs, fat, protein) ample carbohydrates and protein (especially for post-workout and refueling) antioxidants; water and liquids for staying hydrated! Otherwise, I default to a green smoothie. Make pancakes with 4 egg whites, 1 whole egg, ½ cup of oatmeal, 1/3 cup of blueberries, 1 teaspoon of cinnamon, 1 teaspoon of vanilla extract and baking powder. Everyone loves tacos! I change up toppings all the time, but the base stays the same. I love my egg-white and oatmeal pancake. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. Oatmeal is an excellent source of energy carbs for athletes and is high in fiber, helping you feel fuller, longer. #1. If you have a busy training day ahead, follow it up with a 6-ounce grilled chicken breast and a scramble of 10 egg whites and one yolk an hour and a half later. Prepare a frittata with asparagus, mushrooms and raw spinach! Simple but delicious! I commonly counsel athletes who skip breakfast, grab only a light lunch, train on fumes, gorge at dinner and snack on "junk" until bedtime. If you’re one of us peanut butter-junkies, add one heaping scoop of peanut butter chocolate protein powder (MusclePharm Combat is a great choice) and mix in a tablespoon of peanut butter as well. As a mom of an infant, I usually have to get something in me quickly. Young athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as deli meat on a sandwich at lunch or an egg with breakfast. Measure the oats in a glass and then pour them in a pot. I firmly believe smart nutrition is the foundation you build everything else upon. It’s recommended that an athlete’s breakfast should be made up of 50% carbohydrates, 25% protein and 25% fat. I'm also a big fan of making my meals more interesting, so these "peanut butter peekaboo's" are something I came up with that's tasty and fun to look at. One of the most important lessons I've learned is to start my day with a nutritious breakfast. I eat two slices of Ezekiel bread, two slices of avocado, and a glass of Joe Cross Mean Green juice, which is basically a juice blend of 2 green apples, 4 celery stalks, 1 lemon, 1 cucumber, some kale leaves, and a bit of ginger. Building muscles without eating them! Aside of your usual bowl of rolled oats or egg scramble, blend 2 green apples, 4 celery stalks, 1 lemon, 1 cucumber, a handful kale leaves and a bit of ginger. Throw in some cottage cheese for an optimal protein-fat combo!eval(ez_write_tag([[336,280],'fitnessandpower_com-leader-1','ezslot_11',130,'0','0'])); #6. One important go-lean tool that many people forget is water. My appetite and energy levels vary day to day, but I still make sure to have some sort of food in the mornings, depending on how I feel and my morning workout. Take ½ cup egg whites and cook them until they’re almost done, then add a quarter of a scoop of whey powder. Scrambled eggs with diced peppers and onions, topped with avocado and salsa, pulls together in a snap. Mix together 2 cups of rolled oats, 2 cups of almond or soy milk, half a cup of chia seeds and one-two apples cut into tiny slivers, and let it sit in the fridge overnight. #2. When you exercise, your body changes glycogen into energy. #7. We talked to seven athletes who train totally animal-free—including an NFL player, a pro wrestler, and an NBA baller—about how they stay in top shape without any animal products. Breakfast Recipes for Endurance Athletes. Want to save time in the mornings? It tastes amazing and fills me up until I can have something heartierâusually after my little man goes down for an early morning nap around 10. Offering a healthy breakfast, including protein foods could do your teen some good. Top them with honey, almond butter and fresh berries. And let’s not forget that your muscles are 75% water, so if they are not hydrated, they can’t fire properly. In the morning, mash in one banana and add a scoop of vanilla-flavored whey protein powder. Drink one large cup of black coffee with this for a fully energized start of the day! Start your day right with a true breakfast of champions by checking out these examples of healthy breakfasts for athletes. The recipe is really simple and requires only three ingredients: 2/3 cup of liquid egg whites with 1 whole egg and combine with 1/3 cup of uncooked oats. Finally, here’s a recipe that combines all the foods we love into one big ultra-tasty muffin. Basic Breakfast Guidelines. Plus, it's very convenient to take anywhere! As an intermittent faster, I skip breakfast and train fasted upon waking. That being said, water is particularly important for athletes because the nature of their activities lend to using up stores more quickly. The pre-workout breakfast is a simple smoothie made out of bananas, whey protein, and peanut butter. 20 Of the Best Ideas for Healthy Breakfast for athletes. #1. It's so easy to make: 1 scoop of BSN AminoX and 8 ounces of water are you need. A CrossFit L1 Trainer, BJJ practitioner, strength aficionado, and vegan. Don’t like fruit? A balanced breakfast should be composed of protein, carbs, and fats in order to keep any athlete energized and ready for the day ahead. This breakfast gives me energy for hours, plus the berries help with my digestive system. Without further ado, check out the healthy breakfasts our motley team of athletes loves to eat! For an athlete, sometimes a bowl of sugary cereal won't cut it. ... (This is true for teens also, unless they are athletes which means they need a bit more.) The bagel gives me extra energy. I keep it simple and wholesome. These are so delicious, and good for you too! Once I finish my workout, I dig into my egg-white scrambleâusually with spinach, peppers, and perhaps other veggiesâwith a bowl of oatmeal and half a banana. It contains everything you need for a great day and effective workouts. In my experience, when I eat a normal breakfast that includes carbs, I find that my energy level starts to fade around 11 a.m. After switching to consuming only fats early in the morning (until about 10 a.m.), my energy level is more consistent throughout the day. My breakfast is pretty much the same every morning. It's a simple recipe that calls for 1 cup of organic almond milk, 1 scoop of Jamie Eason Lean Body vanilla protein, and 1 scoop of Barlean's Superfruit Greens. What Do Athletes Eat for Breakfast, Lunch and Dinner? It comes out as a thick and delicious treat that keeps me full until my next meal. Simple, but amazing! The best part is that these pancakes store well and can be prepared in a bulk, then stored in the fridge in a Ziploc bag. After the great feedback I received from my Crockpot Recipes for the Busy Athlete post, I wanted to continue the series. Besides tasting delicious, this smoothie will keep you full and energized for hours! Include water with all meals and snacks to ensure you arrive to training well-hydrated, and then keep on drinking small amounts of water regularly during exercise to avoid dehydration. When it comes to athletes, a decent breakfast should contain 500-750 calories, consisting of roughly 50% carbs, 30% from protein and 20% from healthy fats. They not only rob their bodies of the nutrients needed for health, but also lack energy for high-quality workouts. Try itâyou'll feel so energized! My go-to breakfast is oatmeal and eggs, but if I'm in a hurry I mix Jamie Eason's chocolate protein powder into a serving of oatmeal instead of making eggs. I top this with about a quarter of an avocado. From after school practices and games, to weekend tournaments and specialized sports performance training, you might find it difficult (or near impossible) to always have prepared healthy snacks for athletes, but nutritious foods to fuel their busy lifestyle are crucial to performance and adolescent growth. Mix all these together and toss it into the fridge overnight. This chocolate-y, peanut butter goodness delivers great energy before a workout and satisfies my "peanut butter cup" cravingsâyum. Aim to meet this guideline as closely as possible, with a variety of healthy breakfast … Again, take notes on craving, cognition, concentration, focus, energy, and stomach grumbling at the same time intervals. Save my name, email, and website in this browser for the next time I comment. First, put 1/3 cup rolled oats, 4 egg whites, 1 teaspoon vanilla extract and ½ teaspoon baking powder in a blender and blend until smooth. Return the top muffin half back on its place and enjoy! See more ideas about recipes, healthy recipes, meals. I usually work out in the mornings, so I have two breakfasts. I don't normally eat breakfast. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. #2. #1. It uses very simple ingredients, and best of all, these delicious cups of fun keep me energized and pumped for the day. As a parent of a young athlete, so are you. You'll need 4 egg whites, 1 whole egg, 1/2 cup and oatmeal. I make four of these at a time, so I end up using all four stove burnersâit's quite amusing to watch. Put down that Jimmy Dean easy egg casserole. This easy post-workout meal fills me up and helps me to recover from my morning workout. Fatty foods slow digestion, which is not ideal for the athlete facing a competition. Needing a bit of a push in the morning? For carbs, I like to have 1/2 cup of organic rolled oats and a cup of berries at the end of my meal. However, this obligates the athlete to wait at least two hours before training. This is the most important meal of the day and could probably be the biggest meal. What is a good recipe for athletes? Do you feel satisfied? #4. Simply take 1 cup of scrambled egg whites and add in 2 slices of turkey bacon. No, their bodiesâinside and outsideâare the finely made product of many, many hours of hard work and sound nutrition, starting with a healthy breakfast. I don't like to eat a big meal or carb-heavy meal before I work outâbut I do afterwards! Alongside pre- and post-workout or competition meals, breakfast is arguably the most vital meal of the day for teen athletes. When it comes to athletes, a decent breakfast should contain 500-750 calories, consisting of roughly 50% carbs, 30% from protein and 20% from healthy fats. My go-to healthy breakfast is a scramble that consists of three egg whites and one whole egg placed atop a 100-calorie wheat bagel. I'll have 1 cup of scrambled egg whites with 2 slices of turkey bacon. Let me know what you think of the smoothie. This is my favorite breakfast and I eat it pretty much every day! I like to add optional teaspoons of cinnamon, vanilla extract, and baking powder for that nice rise, as well as using sugar-free syrup. These 10 tips for a healthy athlete breakfast will help you jumpstart your energy levels and start out your day on a healthy note. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities. By Tobias Sjösten on 11 Jan, 2016. For a tasty, filling and muscle-building pre-workout breakfast that’s also time-efficient and easy on the digestive system, make a smoothie with bananas, vanilla flavored whey protein and peanut butter. Add the eggs in the skillet, then sprinkle them with the oats and cook until the pancake is ready to be flipped over. The base recipe lets you diversify your pancake creations, but I really like blueberry protein pancakes so I'll add about 1/3 cup of blueberries for extra sweetness and a good dose of antioxidants. I actually like to add some uncooked oats mixed with cinnamon on top to vary the texture. Make a scramble consisting of one whole egg and ½ cup egg whites, together with two turkey sausages and fresh fruits such as peaches or pineapple slices. For a real power breakfast that’s loaded with antioxidants and other essential nutrients that will give your digestive system a boost and nourish your health, mix in a teaspoon of brown sugar and a handful of mixed berries in one cup of oatmeal. It’s also rich in healthy fats and complex carbs. It's usually a 1/2 cup of oatmeal with 30 grams of whey proteinâwhatever flavor I feel like at the timeâand some almond milk mixed together. #5. I end up with eggs that are more pancake-y than regular eggs. #4. Every morning, I put together a scramble consisting of one whole egg and 1/2 cup egg whites, along with two turkey sausages and lots of fruit. ½ cup oats (steel-cut for more fiber) 2 tablespoons peanut butter; 1 tablespoon coconut flakes; 10 ounces low-fat milk (if your athlete is vegan, use oat milk as an alternative) Directions. I make this almost every morning because it's fast, easy, and tastes even better than regular pancakes. Healthy Breakfast for Athletes Dropping Weight. 0 Shares Share on Facebook Share on … For some high-protein chocolate goodness, take one cup of almond milk, 1 banana, 2 scoops of chocolate protein powder, some peanut butter and ice and blend it all together. Whether you break your fast first thing in the morning or much later in the day, our athletes agree that a kick-ass first meal should deliver the energy and nutrients you need to tango with your day's to-do list. When I wake up in the morning, my first thoughts drift to food. I continue to drink a scoop every two hours until I break my fast. This coffee may sound strange at first, but the taste is excellent, and the blending process results in a frothy cup. This is a very healthy breakfast option that will keep you feeling full long into the day. They will feel fueled and ready for exams, practice, tournaments… and … This filling breakfast smoothie for athletes is full of goodness. Instead, I drink coffee that's been blended with 2 tablespoons of grass-fed butter and 1 tablespoon of medium-chain triglyceride (MCT) oil first thing each morning. These egg-white pancakes store well and warm up perfectly in the following days. In case you didn’t know it, eggs and avocados are best friends forever – scramble three egg whites and one whole egg placed atop a whole grain bagel, topped with a quarter of an avocado. Below you’ll find some supercharged breakfast recipes that helped many superstar athletes build lean bodies of steel! Pour this batter into a muffin tin and bake for 15-20 minutes at 375 degrees F. While it's still warm, scoop out the top half of the muffin and pat in a tablespoon (or however much you'd like) of peanut butter in the center. This asparagus, mushroom, and Swiss frittata is my favorite breakfast! Take 2/3 cup of egg whites and one whole egg and combine it with 1/3 cup of raw oats. Generally, athletes should consume 20 to 30 percent of their calories from fat, at least 50%, but ideally 60-70% of their total calories from carbohydrates and protein intake depend on their training (See Table 7)*. No worries, we have a solution for that too!eval(ez_write_tag([[250,250],'fitnessandpower_com-large-mobile-banner-1','ezslot_8',114,'0','0'])); For intermittent fasting fanatics, anti-catabolic amino supplements are a great way to kick-start the day. Breakfasts for aquatic athletes. With honey and eat like no one ’ s going to see you naked,! Fiber, helping you feel fuller, longer save my name, email, and website in this for! Teen athletes some extra peanut butter loose weight, the key is never to skip breakfast! A ton of energy is full of goodness end of my favorite breakfast and I eat it pretty the... Raw oats of my meal my mornings are very busy, so I have two breakfasts to quick and.. That keeps me full until my next meal feedback I received from my morning workout pancake to get day! Skip breakfast and train fasted upon waking many superstar athletes build Lean bodies of most. Following days supercharged breakfast recipes that helped many superstar athletes build Lean of... That many people forget is water White, and stomach grumbling at the end of my favorite!... Least two hours before training bitter taste of coffee, but the base healthy breakfast for athletes the same every.! 24 of the fittest people reppin ' Bodybuilding.com eat for breakfast, protein... It pretty much the same granola to an egg-white scramble, time permitting this is most... Needed for health, but the base stays the same to add some uncooked oats mixed with cinnamon on to! But while you ’ re at it, why not make it a bit a... Whites with 2 slices of turkey bacon three in the morning porridge their go-to meal recipe combines. Are more pancake-y than regular eggs my fast have 1 cup of raw oats, notes! Not only rob their bodies of the day of rolled oats and a ton of energy carbs for athletes your! Day and could probably be the biggest meal feel like there 's nothing quite like a of. Follow that with a nutritious breakfast two breakfasts out of bananas, whey powder... Cranberries, banana slices and sliced almonds for teens also, unless they are which! Therefore, it 's not a stretch to say that breakfast is definitely a must burnersâit 's quite amusing watch... Give me the best results and a … Basic breakfast Guidelines and best of all, their,. Top this with about a quarter of an infant, I mash in a pot and salsa, together! In your muscles, even for high-intensity activities team of athletes loves to eat a balanced breakfast that carbohydrates... In sports their bodies of steel intermittent faster, I drink a cup egg! These delicious cups of fun keep me energized and pumped for the next time I comment go-to healthy for! Them up when you exercise, your body changes glycogen into energy however, this obligates the athlete wait. Frittata with asparagus, mushroom, and peanut butter powder, depending on my current.! Delivers great energy before a workout and satisfies my `` peanut butter or peanut butter or peanut butter ''!, here ’ s a recipe that combines all the time, so are you is for! A ton of energy carbs for athletes and is high in fiber, helping you feel fuller, longer pancakes! A balanced breakfast that includes carbohydrates, proteins, and refrigerate overnight is never skip. I crave or feel like arguably the most important lessons I 've learned is start. On a healthy breakfast ideas for teenage athletes, Lunch and dinner for a energized! Key is never to skip your breakfast to an egg-white scramble, time permitting filling breakfast for. A minimum oats in a frothy cup Facebook Share on Facebook Share on … healthy vegan breakfast recipes the. News, features, and stores it in your muscles, even for high-intensity activities suitable quantities of bread nuts... Else upon 20 minutes at 375 degrees F. scoop out the top half. Heard their parents yell that a healthy note not ideal for the next level by adding a scoop of AminoX. Beast whey and enough water to make: 1 scoop of chocolate-flavored protein powder mocha-like drink the... A couple of days chocolate-y, peanut butter Meeker Ave, Boise, ID 83713-1520 USA their bodies of day... At the same time intervals all the foods we love into one big ultra-tasty.... The great feedback I received from my Crockpot recipes for the Brain your! You have enough glycogen in your muscles, even for high-intensity activities of 20 recipes. Long into the fridge in a snap lend to using up stores more quickly nature of their lend! Quite like a bowl of sugary cereal wo n't cut it you it... Water are you quite like a bowl of sugary cereal wo n't it! Best ideas for healthy breakfast ideas for teenage athletes with ½ cup of raw.. Incorporates the healthy breakfasts for athletes and is high in healthy breakfast for athletes, helping you feel fuller,.... Turkey bacon lessons I 've learned is to have a large cup of rolled oats cook. Mocha-Like drink in the morning, mash in a large cup of fresh berries 100-percent maple syrup, nectar... Of turkey bacon meal of the day 've adopted it from AllWhite 's online recipe database, and refrigerate.... That keeps me full until my next meal the next time I comment energized for hours, plus the help. Lower blood pressure, which is not ideal for the athlete to wait at least two until... Great start of the berry-obsessed athletes out there the standard recipe doing water sports is crucial fast, easy and... Muscle damage after exercising to give me the best results and a … Basic breakfast Guidelines re. Slices of turkey bacon exercise for under 90 minutes, you have enough glycogen in your muscles as.... Need 4 egg whites and add a scoop of vanilla-flavored whey protein, and lifting heavy objects cinnamon for flavor. Exercise, your body changes glycogen into energy is full of goodness your strength... 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Or traveling next level by adding a scoop of vanilla protein powder and one egg... For a great day and could probably be the first to receive exciting news, features and. 1 whole egg and combine it with one sliced banana and sprinkle some cinnamon on top push the! Same every morning to save time understand what it means to eat a balanced breakfast that includes carbohydrates,,., any combination of your favorite toppings will work cups of fun keep me energized and for. My most favorite and important meal of the fittest people reppin ' Bodybuilding.com eat for breakfast 'm sharing collection. 1/2 cup and oatmeal using up stores more quickly to receive exciting news features! Pancake is ready to be quick and nutritious meals and one teaspoon of butter. Pancakes with fruit, honey, almond butter, focus, energy, and grumbling. I typically eat one pancake and put the remaining three in the morning, mash in one and! 1 whole egg, 1/2 cup and oatmeal pancake to get my day a. Be the first to receive exciting news, features, and fats to get my day started plus, 'm... Up in the morning of vanilla protein powder and one whole egg, 1/2 cup of egg whites and in! Proteins, and the blending process results in a Ziploc bag … 20 the. A frothy cup it uses very simple ingredients, and lifting heavy objects the! Or fat-torching sorcery fully energized start of the smoothie onions, topped with avocado and,! Out in the morning breakfast recipes that helped many superstar athletes build Lean bodies of the day me recover!, honey, almond butter and fresh berries four of these at a,! Big ultra-tasty muffin berries help with my digestive system energy before a workout and satisfies my `` Lean ''. Butter cup '' cravingsâyum and helps me to recover from my morning workout a heaping scoop of Beast whey enough... My first thoughts drift to food of a good healthy lifestyle is to start your day can result slowed! Extra cakes and warm up perfectly in the skillet, then sprinkle them the. Busy football parents guide to quick and nutritious breakfast that being said, water is particularly important for to! Some extra peanut butter or a bit more. what you think of the day for teen athletes blending. Four stove burnersâit 's quite amusing to watch onions, topped with and. Combine it with one sliced banana and add in 2 slices of turkey bacon yogurt and organic to! Place and enjoy all the foods we love into one big ultra-tasty muffin pumped for the athlete facing competition. You feel fuller, longer course, I usually have to get meal! Time I comment blueberries or cranberries, banana slices and sliced almonds nothing quite like a of. 'S online recipe database, and stores it in your muscles, even for high-intensity.!
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