Everyone has heard the cliché phrase, “breakfast is the most important meal of the day”, am I right? In the case of serious athletes, this couldn’t be more true. Check out these tips and ideas for creating the true breakfast of champions.

Boost performance on game day and at practice, all with some simple tips and strategies for breakfast. Don’t sabotage your sport season by skipping your morning meal. Fuel the all-star from within! 

Easy to Follow Breakfast Guidelines for Athletes:

Calories: A good breakfast for a busy athlete should contain between 500 and 750 calories. About half should come from complex carbs, and the remaining half split between protein and healthy fats. This may seem like a high caloric number, however for extremely active athletes, this is what it takes to jump start your day! Some great complex carbs to integrate into your champion breakfast include fruits and veggies, whole grain cereal or oatmeal and whole mill bread. Some ideas for protein and healthy fat packed breakfast options include eggs, nuts, seeds, dairy and meats.

Water: As most athletes are aware, hydration is key to your body performing its best; especially on game day or when you know you have a tough day of practice ahead of you. With your breakfast, enjoy one-to-two 8 ounce glasses of water to kick off your metabolism and fuel your body. If you find water a bit, well blah, squeeze some lemon or lime juice in. This helps boost your metabolism even more!

Caffeine: Need that morning pick-me-up with your breakfast no matter what? Not a problem with the ideal athlete-friendly breakfast! Drink one cup of coffee or black or green tea with your morning meal. Coffee and tea have antioxidants that boost immune systems and aid in overall health. Plus, the obvious benefit of caffeine is it provides a jumpstart of energy that helps promote endurance. 

Quick Fruit Tip: Always opt for actual whole fruit over fruit juice. Whole fruit contains fiber that will keep you powered up all day and keep you going through your athletic season.

Okay, now that you have some simple and basic guidelines for an ideal breakfast for athletes; check out these easy suggestions for quick and healthy breakfasts.

 - A handful of nut and raisin based trail mix, glass of milk or string cheese and butter whole mill bagel (approximately 690 calories)

- Two eggs scrambled with cheddar cheese and two slices of buttered whole grain bread (approximately 430 calories)

- Two hard boiled eggs, buttered whole mill bagel and fresh fruit (approximately 610 calories)

- Apple slices dipped in peanut butter, two slices of buttered whole grain toast and a glass of milk (approximately 500 calories)

 For athletes wanting to gain muscle mass, check out this high calorie breakfast option!

- Oatmeal sweetened with cinnamon and pure maple syrup, two eggs, one banana (can add to oatmeal!), two glasses of milk and a handful of nuts (approximately 800 calories)

 Remember, for all athletes you must fuel your body if you expect it output results in your sport. Hopefully you found these tips for a true breakfast of champions helpful! What’s your go-to breakfast when you have tough practice or a big game ahead of you? We would love to hear from you in the comments below!