8 Easy 5-Minute Breakfasts for Athletes
It’s called “the most important meal of the day” for a reason: athletes who eat breakfast have a clear advantage over those who skip it!
Studies have shown that skipping breakfast has multiple consequences for an athlete’s health and performance, including:
Decreased performance, even if the athlete makes up the energy intake at a later meal
Decreased concentration and focus
Increased risk of low energy availability (it’s hard to make up the rest of those calories at the end of the day!)
Increased cortisol levels
Though many athletes know the importance of breakfast, time is a major barrier for some athletes when it comes to getting in that morning meal. Keep reading for some quick and easy breakfast ideas!
5-Minute Breakfast Ideas
Instant Oatmeal Bowl: Microwave ½-1 cup quick-cook oats. Customize with your favorite toppings! Try dried fruit, honey, or brown sugar for additional carbohydrate. Cook the oats in milk or add protein powder to increase protein content. Add fresh fruit for color. Try nuts, nut butter, or seeds for fat.
Protein Waffles: Toast two protein waffles and top with nut butter. Top with fresh fruit preserves, cinnamon, or honey! Add fresh fruit on the side.
Bagel: Toast a bagel and add cream cheese. Serve with Greek yogurt topped with fresh fruit.
Avocado toast: Mash ½-1 whole avocado over wheat toast. Top with a microwave scrambled egg (or a fried egg if you have time!)
Almond Butter Banana Toast: Top wheat toast with almond butter and a sliced banana. Sprinkle with cinnamon or nutmeg!
Smoothie: Blend a minimum of 1 cup frozen fruit, ½ cup Greek yogurt, and 1 cup milk of choice (preferably cow’s or soy milk for additional protein). Optional add-ins include fresh spinach, nut butter, chia seeds, flaxseed, honey, protein powder, or juice.
English muffin sandwich: Toast an English muffin and top with a slice of cheese, a fried or microwave egg, and pre-cooked bacon OR microwaved chicken breakfast sausage. Serve with fresh fruit.
Grab-and-go: Choose one of the following items from each category to make a portable, grab-and-go breakfast!
Carbohydrates: Fig bar, toasted waffles, dry cereal, granola bar, date bar, Uncrustable sandwich, Energy bites
Protein: Drinkable Greek yogurt, Peeled hard-boiled eggs, protein shake, protein bar, string cheese, meat stick, nuts, nut butter packet
Color: Banana, Apple, Clementines, Pear, Grapes, or other portable fruits
Whether it is a gourmet meal you took an hour to cook or a combination of products you swipe on your way out the door in the morning, getting breakfast in as an athlete is crucial.
Are you an athlete needing guidance for what to eat for your first meal of the day? Fill out a contact form on my website to see if my nutrition services are a good fit for you!