Last updated on April 26th, 2021
Do you love your breakfast? Only have a short list of “go-to” recipes? Need a bit of inspiration to start eating breakfast again? These three breakfast foods for athletes might be the inspiration you’re looking for.
Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. It’s also important for repairing and growing your muscles, as an athlete. So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.
Breakfast Foods #1: Eggs
Yes, eggs are one of the “quintessential” breakfast foods for athletes. And for good reason!
No, I’m not talking about processed egg whites in a carton. I mean actual whole “eggs”. Yes, whole eggs. The whites AND the yolks!
Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.
Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.
Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.
And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.
One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It’s the oxidized cholesterol that’s heart unhealthy.
Unfortunately, I am intolerant to eggs, so they are not part of my complete breakfast.
Breakfast Foods #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.
Don’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.
Nuts and seeds are also one of the ultimate breakfast foods for athletes on the go. Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.
Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.
Breakfast Foods #3: Veggies
Yes, you already know you really should get protein at every meal including breakfast; this also applies to veggies. You know I would be remiss to not recommend veggies at every meal, right?
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. They should be included in every meal of the day, including being one of the staple breakfast foods for athletes.
You don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can! You wouldn’t be breaking any “official” breakfast rules or anything like that.
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.
I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.
Recipe (Eggs & Veggies): Veggie Omelet
1 teaspoon coconut oil
2 or 3 eggs (how hungry are you?)
1/2 cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
dash salt, pepper and/or turmeric
- Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
- Grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
- Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring.
- When the bottom is lightly done flip over in one side and cook until white is no longer runny.
Serve & Enjoy!
Tip: Substitute grated, sliced, or diced portion of your favourite vegetable. Try grated carrots, chopped broccoli or diced tomato.
Let’s Keep The Conversation Going
Do you have any questions or comments? I would love to hear them. My favourite place to connect is on Instagram.
You can also join my free community on Facebook to connect with more than 1,500 other athletes to ask questions, share wins and get support from me and my team! I hope to see you there.