17 healthy breakfast recipes for athletes

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A nutritious and healthy breakfast plays an important role in everyone's life, but it is especially important for athletes or bodybuilders who need to boost their metabolism first thing in the morning and then maintain a high level of activity throughout the busy day.

The biggest mistake for all people (not just athletes) is skipping breakfast and running out of the house as soon as they wake up.

With this regimen, the body is constantly in a state of starvation, which can seriously harm not only performance and muscle growth, but also health and efficiency in other areas of life.

Therefore, if you notice such bad habits, read this article to the end. Perhaps some healthy breakfast ideas will inspire you to change your lifestyle for the better.

Basic principles of a healthy breakfast

When it comes to athlete nutrition, breakfast should contain 500-700 calories . It should consist of:

• 50% from carbohydrates;
• 30% proteins;
• and 20% healthy fats.

Ideal sources of carbohydrates are dietary fiber, which is rich in vegetables and fruits, as well as whole grain cereals and breads. To meet your protein and healthy fat needs, you can choose:

• nut and seeds;
• eggs;
• peanut butter;
• cheese;
• and lean meats.

One of the most important elements of a healthy diet that many people often forget is water.

Adequate water intake will not only keep your body cells well hydrated, but will also promote proper digestion, eliminate toxins and waste, and keep all body functions running smoothly. At the same time, water is of great importance for athletes, since the nature of their activities contributes to rapid loss of moisture.

Do not forget that muscles consist of 75% , so if there is not enough moisture in the body, they cannot respond correctly to stress.

To ensure your body is hydrated, drink water with every meal and snack, and in small portions during exercise to avoid dehydration.

For better muscle maintenance and recovery after exercise, a meal high in carbohydrates and protein must include fluid intake.

In addition, it is worth saying that it is better to give preference to whole fruits rather than fruit juices, since fruits are rich in fiber, and their peel contains much more antioxidants than juices, especially if they are factory-produced juices.

What can you eat for breakfast?

A proper breakfast for an athlete should contain all three main nutrients: proteins, fats and carbohydrates. You can refuse the latter only if you are on hard drying. If you are just on a diet, then you definitely need to get a portion of “slow” carbohydrates in the morning. So, what's best to eat for breakfast:

• boiled chicken eggs are the standard protein in the world of sports nutrition. Eggs should be consumed whole: the yolk contains healthy fat, vitamins and minerals. For breakfast, it is better to boil or scramble eggs. Scrambled eggs are a so-so option;
• Natural yogurt is another great source of complete protein. Preparing this yogurt is simple, although time-consuming. It is worth noting right away that the taste of such yogurt will be significantly different from the usual taste of store-bought;
• low-fat milk - everything is clear here: protein, calcium, antioxidant protection of brain cells;
• oatmeal is an excellent source of “correct” carbohydrates and fiber;
• Buckwheat porridge is the “healthiest” porridge among its peers. Contains fiber, B vitamins and minerals;
• A protein shake is the perfect solution for the busiest athletes. The protein must be complete (contain all amino acids) and quickly digestible (whey, egg, beef). This option is suitable for those athletes who are on hard drying;
• Gainer is also a “quick” breakfast option. Gainers contain not only proteins, fats and carbohydrates, but also other useful things: vitamins, minerals, plant extracts. There is only one disadvantage of gainers: most of them contain fast carbohydrates, sometimes in combination with slow ones. And it is very rare to find a gainer that contains only slow carbohydrates. If you cannot find one, then you can purchase high-quality protein and get slow carbohydrates from regular foods.

Combine these foods to get about a third or a quarter of your daily calories. The ratio of proteins, fats and carbohydrates should match your fitness goal.

Breakfast with oatmeal

Soak half a cup of rolled oats in almond milk, egg whites or water and leave in the refrigerator overnight. In the morning, mash the mixture with one banana and add a spoonful of vanilla-flavored whey protein powder. Sprinkle with cinnamon and enjoy!

A classic serving of oatmeal can be greatly improved by adding a scoop of chocolate-flavored protein powder and a teaspoon of almond butter. Wash down the porridge with a large cup of black coffee. You are now fully energized to start your day!

If you're a peanut butter fan, mix the cereal with a scoop of chocolate protein powder and a tablespoon of peanut butter, add banana slices and sprinkle with cinnamon. Now the oatmeal has become incredibly tasty!

For a breakfast that's truly loaded with energy, antioxidants, and other nutrients that will boost digestion and support health, add a spoonful of brown sugar and a handful of any berries to a bowl of oatmeal. If you have a busy training day ahead, try 180 grams of grilled chicken breast and an omelette made from the whites of 10 eggs and 1 yolk 1.5 hours after training.

Don't want to waste time in the morning? Make a large batch and store in a container that will keep the dish fresh for several days. Mix 2 cups of rolled oats, 2 cups of almond or soy milk, half a cup of chia seeds and 1 or 2 finely chopped apples. Leave the mixture in the refrigerator overnight. In the morning, top a portion of porridge with yogurt and add fresh blueberries or cranberries, banana slices or chopped almonds. Enjoy!

Fruit puree

It happens that training is only possible early in the morning, there is almost no appetite, but you still need to eat something light to give the body enough energy. For these purposes, regular baby fruit puree will do just fine. You can buy ready-made in the store or make it yourself.

It is necessary to bake two medium apples in the oven, having previously peeled and cored them. Once they are soft, blend them with water in a blender. You can add a teaspoon of sugar to taste.

Nutritional value per 350 g glass of applesauce:

Kilocalories – 287, fats – 0 g, proteins – 2 g, carbohydrates – 67 g.

Chicken egg breakfast ideas

How about a turkey bacon omelet? This is a healthy breakfast option that will allow you not to feel hungry for a long time during the day. Simply take a cup of egg white and add 2 slices of turkey bacon. Finish your meal with a small portion of oatmeal and a cup of fresh berries.

Tired of regular scrambled eggs? Make a frittata with asparagus, mushrooms, cheese and spinach. Chop onions, asparagus and mushrooms. Fry until golden brown in olive oil. In a bowl, beat the eggs, add milk, grated Parmesan and salt, beat with a fork or mixer. Pour the contents into a frying pan with asparagus and mushrooms, fry on both sides. Ready!

For a delicious, nutritious, muscle-building breakfast that fills you up long-lasting while still being easy on your digestion, make a smoothie with banana, vanilla whey protein, and peanut butter. After an intense workout, you can replenish your glycogen stores with a simple but healthy omelet with spinach, peppers and olives. And for dessert - banana.

In case you didn't know, an egg and an avocado are best friends forever. Place 3 egg whites and a whole egg omelet on a whole grain bagel and top with a quartered avocado. This breakfast will provide you with enough high-quality protein, carbohydrates, and healthy fats to get your day started on the right foot!

Make an omelet with a whole egg and half a cup of egg whites, two turkey sausages, and fresh fruit such as peaches or pineapple chunks. Don't like fruit? Add some cottage cheese instead for an optimal protein to fat ratio.

For the perfect start to your day, indulge in the Egg and Oat Pancake to get two for the price of one. Take 2/3 cup of egg white, a whole egg and a third of a cup of raw oats. Pour the eggs into the pan, sprinkle with oats and cook until. Until the pancake is ready to flip. The best part is that these pancakes keep well. You can make them in bulk and then store them in the refrigerator or ziplock bags. Top the pancake with honey, almond butter and fresh berries.

This recipe is for athletes obsessed with berries. Make pancakes from an egg white mixture of 4 eggs, 1 whole egg, 1/2 cup rolled oats, 1/3 cup blueberries, 1 teaspoon cinnamon, vanilla extract and baking powder. Lubricate with honey and eat with pleasure!

And finally, a recipe that combines all of our favorite foods in one big, super-delicious bun. First, mix a third of a glass of rolled oats, 4 egg whites, 1 teaspoon of vanilla extract and 1/2 teaspoon of baking powder in a blender until smooth. Pour the batter into the muffin tin and bake for no more than 20 minutes at 190 C. Carefully remove the top half of the muffin, fill the middle with peanut butter, and put the top half back. Bon appetit!

How is breakfast good for the body?

Morning hours are the best time to get energy reserves for the whole day. Its deficiency can be compensated for by later meals, but they will not be able to normalize metabolism. Giving up breakfast for the purpose of losing weight or maintaining weight is pointless. This will have the opposite effect. Carbohydrate-rich and high-energy foods are absorbed better in the morning, helping to reduce appetite and maintain a feeling of fullness for a long time.

Morning meals have a beneficial effect on well-being and health:

• accelerate the metabolic process by an average of 5%;
• normalize cholesterol levels;
• prevent platelet aggregation (sticking together);
• reduce the risks of strokes and heart attacks.

People who do not skip breakfast are significantly less likely to suffer from diabetes, high blood pressure, and gallstones.

Eating in the morning gives a boost of energy and vigor, relieves drowsiness and apathy, and lifts your spirits. Breakfast stimulates a person’s intellectual abilities, increases attentiveness and concentration.

Morning smoothies, fresh juices, fruit juices

If you feel like you never find time to make breakfast in the morning and you're too lazy to make it the night before, here's the recipe you've been looking for your whole life. Mix a glass of almond milk, a spoonful of vanilla protein, a spoonful of honey in a blender. In addition to its pleasant taste, this mixture has the ability to saturate and energize for several hours.

Need a pick-me-up in the morning? An addition to the traditional breakfast with the following ingredients: 2 green apples, 4 stalks of celery, 1 lemon, 1 cucumber, a few cabbage leaves and a little ginger. This is a great recipe, you will love it!

Try this fantastic smoothie recipe: 1 scoop vanilla protein powder, 1/2 lemon, 1/2 cup fresh or frozen berries, 1/2 cup almond milk, some fresh spinach, 1 tablespoon flax seeds and a little honey.

To make a high protein chocolate shake, take a glass of almond milk, 2 scoops of chocolate protein powder, some peanut butter and honey. Mix the ingredients in a blender.

Fried eggs in bell pepper rings with tomatoes

Every professional athlete includes tomatoes and peppers in their diet, because they are rich in vitamins A and C, promote rapid muscle recovery after exercise, and increase the elasticity of blood vessels.

We want you to eat these vegetables as much as possible. Therefore, why not turn the usual scrambled eggs into a healthy and pleasing dish? We share a secret (the author switches to a whisper).

Preparation:

• Peel 1 bell pepper from the seeds and cut crosswise into rings 2 cm thick. You should get about 3-4 pieces. Cut the tomato into thin slices.
• Melt 1 tablespoon of butter in a frying pan and add the sliced ​​rings. Fry them a little on one side and the other.
• Place one tomato slice and crack one egg into each of the rings.
• Continue to cook over medium heat until cooked through (about 4-5 minutes), season with salt and pepper to taste. Transfer to a plate and garnish with herbs.

Nutritional value of one egg with pepper and tomato:

Kilocalories – 84, fats – 5 g, proteins – 6 g, carbohydrates – 3 g.

Content

• 1 Breakfasts 1.1 Breakfast cocktail
• 1.2 Smoothies with summer fruits
• 1.3 Cranberry and mango smoothie
• 1.4 Smoothie with banana and almonds
• 1.5 Granola in a pot
• 1.6 Bircher muesli with blueberries
• 1.7 Black Forest Oatmeal

What are the consequences of skipping breakfast?

The cause of global obesity, according to scientists, is neglect of eating in the morning. People who don't eat breakfast gain 3-5 kg ​​annually. This is not so noticeable at an early age and adolescence, but over the years it makes itself felt. From 35 to 50 years of age, the habit of not having breakfast in the morning leads to obesity and its characteristic health problems.

Skipping breakfast can cause the following consequences:

1. The risk of heart attack and death from coronary disease in men increases by 25%;
2. By the age of 40, the degree of excess weight in women can range from 5 to 20 kg;
3. The risk of developing cholelithiasis and type II diabetes mellitus increases for both sexes;
4. Both men and women experience a decrease in labor activity and the ability to think logically.

Carbohydrate and protein breakfasts

Carbohydrate-rich breakfast foods are recommended for knowledge workers. The ideal carbohydrate breakfast option is cereal porridge or muesli cooked in water. The menu can be diversified by adding nuts, fruits and natural juices to the muesli. Butter products and sweets are also rich in carbohydrates, but they are harmful to your figure. Cereals, on the contrary, help stabilize and maintain weight. You need to choose foods that contain carbohydrates so that the feeling of fullness is not accompanied by the desire to take a nap.

Proteins for breakfast are necessary for athletes who move actively during the working day or people engaged in heavy physical activity. A classic English breakfast is an excellent source of protein. You don't have to stick with the traditional omelet. It can be varied with prepared vegetables and chicken. There is no need to give up carbohydrates completely. A small piece of whole grain bread and a slice of cheese will provide the carbohydrates required for full physical activity.

Denis Semenikhin. Sports breakfast to go