Best breakfasts for athletes


You have probably heard it so many times, that breakfast is the most important meal of the day. It is called breakfast for it breaks the fasting you do when you sleep, getting your body ready to start the day as it replenishes your needed supply of glucose and other nutrients. Athletes who are always active need a healthy breakfast to sustain their needed strength. A good breakfast sets the mood for brain activity, metabolism and muscle action for peak performance. The best breakfast should have a balance of carbohydrates, fat and protein. If breakfast is important, it should be delicious, too. Here is a list of wholesome yet tasty breakfast ideas for the athlete in you.

Power omelets

Omelets offer an easy way to add vegetables into breakfast. The eggs can be an instant and affordable source of protein, selenium, vitamin B2, vitamin D, B6 and B12 plus minerals such as iron, copper and zinc. Add your choice of nutritious and delicious vegetables such as bell peppers, mushrooms, spinach, broccoli, onions and asparagus. You can add more protein like turkey or chicken breast or even salmon. Top with slices of power fruit avocado or cottage cheese.

Beat eggs and milk. Sauté your choice of vegetables and meat, remove from pan and set aside. Pour egg; add meat and veggies on one side once the bottom is firm. Add some cheese on the other half then fold. Cook and flip. Check if cooked through and serve.

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Breakfast sandwich

A sandwich is an ideal breakfast for it is easy to make it delicious yet nutritious. If you don’t have time to eat it at home, you can just grab it and eat it on your way to practice. The choice is yours to make. You can add your favorite meat or go for healthier options. Lean meat is a good choice. Leftover roasted turkey or chicken breast are favorable selections. Pair your meat with some cheese and egg for added flavor and texture. Add some vegetables such as onions, tomatoes, lettuce, cucumber or avocado. Dress it with light mayo, mustard or guacamole.

For a better sandwich, pick nutritious bread such as whole wheat or multigrain toast. Also a good choice is a whole-wheat tortilla that you just have to roll to make a rollup sandwich. If possible, make it a habit to use the healthiest types of bread including flaxseed bread, rye bread and oat bread.

Banana oatmeal pancakes

Pancakes are breakfast staples, but they can be high in calories from fat and sugar. You can make pancakes healthier by using whole-wheat flour instead of plain flour or going easy on the syrup. It is quite a versatile dish for you can add healthy slices of fruits and seeds. A side of small bacon or sausage doesn’t hurt much as well.

This healthy pancake recipe is easy to do. Just blend together almond milk, eggs, banana, rolled oats, real maple syrup and baking powder for your pancake batter. When smooth, it is ready to cook as you would in your regular pancake. Drizzle with real maple syrup and top with your choice fruit for added vitamins or nuts for protein. Real maple syrup is rich in antioxidants and contains zinc, riboflavin, calcium, magnesium and potassium.

Honey nut oatmeal

Nuts are good sources of dietary fiber, B-vitamins, vitamin E, minerals and phytochemicals. This dish is sweetened by honey, which is rich in antioxidants. Oats of course provide numerous vitamins and minerals and dietary fiber. This dish is not just full of nutrients, it is also flavorful, making you want to wake up and eat breakfast right away.

In this recipe, you have to honey roast nuts such as almonds, walnuts, pecans or other nuts of your choice. You can do it by drizzling honey over your nuts, placing them in oven-friendly dish and baking for about 15 minutes in 180-degree Celsius. Put oatmeal in your bowl and cover with milk. Heat in microwave for 2 minutes. When cooked, top with roasted nuts and your choice fruits such as banana, blueberries or raspberries. Feel free to add some milk or honey if desired.

Avocado toast with egg

Avocado is a super fruit, which means it is a rich source of vitamins and minerals. It also provides beta-carotene, lutein and omega-3 fatty acids. The calories mostly come from fats, but these are beneficial fats that help reduce bad cholesterol, as long as you take them in moderation. This breakfast idea is so simple and easy to make yet is full of nutrients you need to last the day.

The eggs give you protein, the bread gives you carbohydrates and the avocado gives you healthy fat. Prepare first the avocado spread. Just mash the avocado in a bowl, add some lime and season with salt and pepper. You can make it spicy for some kick by adding a bit Sriracha sauce or red pepper flakes. Cook your toast and eggs according to your preference, boil or poach it for a healthier option. Make sure to make the toast crisp for added texture. Scrambled eggs work well here, too.

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Chocolate quinoa bowl

If you love chocolate, this breakfast dish is for you. Balance it with a savory side such as low fat Canadian bacon or boiled egg. Choose dark chocolate for it contains less sugar than other variants and it has soluble fiber, iron, magnesium, copper, magnesium, potassium and other minerals. This dish is warm, hearty and comforting for a breakfast.

To prepare, toast rinsed quinoa in a saucepan for about 3 minutes. Add in almond milk and a pinch of salt. Boil for about 20 minutes uncovered. When the quinoa is soft and the liquid is almost dry, turn off the heat. Add cocoa powder and maple syrup. Adjust flavor to your liking and top with your desired nuts or fruits. You can store what’s leftover in the fridge and heat it in the microwave when you’re ready to eat.

Easy PB and banana smoothie

Peanut butter does not just taste good. It’s also good for you. If you include it in your first meal of the day, you fuel your body with protein, healthy fats and fiber. However, be picky with your peanut butter. Go for more natural options such as those with less oil and sugar.

This smoothie can also be a perfect to-go drink on a busy day. It is very easy to prepare but is packed with flavor and nutrients. Choose ripe bananas for natural sweetness. Bananas are high in protein and dietary fiber, so it’s a good addition to a balanced meal. When blended frozen, it’s like a healthy milkshake. Just blend frozen bananas, yogurt, peanut butter, yogurt, honey and a pinch of salt. Top with chopped nuts and enjoy!

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A healthy diet paired with hours of hard work is what champions are made of. A power meal to start your day should deliver the right amount of energy and nutrients you need to do everything on your list. Whether you are an athlete or not, your breakfast can help you accomplish your day with a sound mind and body.


More about Roi Kadosh

“I love fighting crime, defending the innocent and telling gross mischaracterizations about myself. Really, though, I worship at the altar of the written word, and love all things geeky from video games to comic books.”