Does your teen athlete’s breakfast provide the energy and nutrients they need to crush their day? The right morning meal can be a game-changer for young athletes. It provides the energy, focus, and strength they need to excel in their sport and stay sharp in the classroom.
As a pediatric dietitian, I’ve seen how a good breakfast makes a big difference in an athlete’s performance and endurance. But unfortunately, nearly 25% of teens report not eating breakfast on a daily basis (1). And this number is growing!
In this post, we’ll discuss why breakfast is critical for a teen athlete, how to build a nutritious breakfast, and review one of my favorite brands to recommend to teen athletes – Thread. Thread is one of the only nutrition brands created with teen athletes in mind, with dietitian-approved ingredients and a great taste!
Why Breakfast Matters for Young Athletes
You might have heard before that “breakfast is the most important meal of the day”. And for the average person, I might disagree with that statement (every meal is important in its own way!).
However, for teen athletes, breakfast has a specifically critical role.
Prevents Undereating
One study found that nearly 47% of teen athletes are not eating enough calories (2). This means it’s difficult for teens to keep up with a busy schedule, intensive workouts, and maybe even picky eating.
So we need to take advantage of calories whenever possible! Breakfast could be that extra calorie boost needed to prevent unintentional weight loss and injury.
Refuels Energy Stores
When breakfast includes the right amount of carbohydrates, it helps to fill our energy stores for the day. These energy stores, called glycogen, give athletes a “tank of gas” to use during long, intense workouts.
So carbs are never the enemy for teen athletes, especially for breakfast!
Muscle Recovery
Protein at breakfast is important for muscle repair and growth, especially for athletes doing strength training or intense activities.
These workouts create small tears in the muscles that need to heal and rebuild to eventually make them grow stronger. Protein gives the body little building blocks, called amino acids, to recover and perform better.
Stable Energy
Starting the day with a balanced breakfast that has fiber, protein, or healthy fat (more on this below), ensures that our blood sugar will be steady all morning.
Because our body’s blood sugar affects energy, mood, and focus, athletes should avoid eating “carbohydrate-only” breakfasts, as it will lead to energy crashes and low focus later in the day.
The Three Key Components of an Athlete Breakfast
Most athletes have busy mornings before school or practice, so let’s keep this simple! This framework sets the stage for a filling and nutritious athlete breakfast.
Carbohydrates
Carbohydrates are the body’s preferred source of energy. We need carbohydrates to stay alert, focused, and awake throughout the day. So they’re especially important for teen athletes!
The type of carbohydrate for an athlete’s breakfast depends on when the workout is. For athletes with activities later in the day, choose carbohydrates with fiber like whole grains, vegetables, and fruits.
For morning practice or an early game, high-fiber carbohydrates like whole grains and fibrous vegetables take longer to digest which can lead to feeling sluggish if the workout is within an hour after breakfast. Rather, choose quickly digesting carbohydrates to be game-ready.
As far as the quantity of carbohydrates, aim for a MINIMUM 30-45 grams of carbohydrates. The exact amount will depend on the type and length of activity.
Protein
Protein is made from amino acids, which are the tiny building blocks the body uses to build muscle. Athletes, especially teens with growing bodies, need protein to help repair and regrow their muscle tissue.
Proteins like egg, yogurt, milk, nut butter, or meat are great additions to an athlete’s morning meal.
However, I often see teens skipping out on protein because it takes too long to prepare or isn’t easy to eat on the go. As a result, they either don’t get enough protein or choose low-quality options that don’t provide all the building blocks (amino acids) their bodies need.
To get the amount and quality of protein that teen athletes need, supplementing is helpful (and oftentimes necessary).
My most recommended protein supplement for teen athletes is Thread. It’s convenient, effective, and specifically designed with teens in mind.
Especially if your teen athlete struggles to get variety in their diet, Thread combines protein with vitamins, minerals, superfoods, and probiotics to help fill nutritional gaps.
It has 21 grams of protein in one serving – just the right amount for teens to feel full for hours before their workout. The protein comes from grass-fed whey protein and eggshell membrane for higher absorption and joint benefits. Plus, it doesn’t include any sugar alcohols (like erythritol or sorbitol) that commonly cause gas and bloating in athletes during workouts.
I recommend blending Thread with a serving of fruit and a tablespoon of nut butter to add some calories, carbs, and healthy fats. It can be hard to get teens to enjoy protein powders that aren’t packed with artificial sweeteners, but Thread is a great option that dissolves easily and tastes great! Served as a smoothie, it checks all the boxes of a perfect athlete’s breakfast.
Healthy Fats
Lastly, an athlete’s breakfast should include healthy sources of fat. Fat adds necessary calories and helps absorb fat-soluble vitamins that athletes need to perform well.
Healthy fats is often the main difference between being hungry in 2nd period and a breakfast that keeps you fueled for hours! Healthy fats include:
- Nut butters
- Avocado
- Full-fat dairy
- Coconut
- Olive oil
- Seeds
Easy & Effective Athlete Breakfast Ideas
Protein Shake
As a pediatric dietitian, I recommend protein shakes to teen athletes ALL the time.
Why I recommend protein shakes:
- Easy for teens to do themselves
- Quick – ready in less than 5 minutes
- Customizable to whatever flavors your teen loves
- Easy to pack in calories
- Checks all the boxes – carbs, protein, and healthy fats
To make your teen’s protein shake a balanced breakfast, choose a protein source, a serving of fruit, and a healthy fat.
Check out 20 easy smoothie recipes here.
Oatmeal
By itself, oatmeal is a great source of carbohydrates to help fuel an athlete’s energy stores. Pair with a protein source like yogurt or protein powder to help keep your teen fuller for longer! Top with nuts and seeds and you’ve got a balanced athlete breakfast.
Athlete Oatmeal Recipe:
- 1 serving oats
- 1 serving Thread protein powder
- 1 cup milk
- 1 tbsp peanut butter
- ½ cup berries on top
If your athlete isn’t a fan of oatmeal because of its texture, try blending the oatmeal and baking it with my Chocolate Chip Baked Oats recipe. It’s like eating dessert for breakfast!
Yogurt Parfait
Yogurt is a great option for athletes because it’s quick and on the go! By itself, it’s a great carbohydrate and protein source, but feel free to add some toppings to boost the fat content and calories.
- High fiber cereal
- Granola
- Fruit
- Nuts
- Seeds
Don’t forget about the drinkable options like Chobani Complete and Two Good. Extra convenient and just as nutritious!
Avocado Toast
Variations of avocado toast always have the basics covered – bread for carbohydrates, egg for protein, and avocado for healthy fats!
Feel free to get creative with different bread options (rice cakes, tortillas, sourdough, etc) and add extra flavor with everything bagel seasoning, hot sauce, or balsamic drizzle!
Time-Saving Tips for Busy Mornings
Any teens, but especially teen athletes, have busy mornings and breakfast might not be the first priority. Here are some tips for balancing the reality of busy morning and optimal nutrition:
- Prep the night before (or at least a part of it!): Prepping meals beforehand can be SO helpful at saving you 10-15 minutes in the morning. If you don’t have time to prep, try to get at least one “element” of the breakfast done (pre-cooked egg bites, overnight oats, etc).
- Let your teen handle breakfast. As long as they have the game plan, your teen can handle the athlete breakfast prep! All of the options above are easy and require very little prep.
- Don’t stress about pre-made foods or supplements. Sometimes shortcuts help us meet all of our nutritional needs AND aren’t always a “worse” option than homemade
Although it doesn’t have to be perfect every morning, an athlete’s breakfast is an important part in fueling their day. With the right balance of carbohydrates, protein and fat, they can stay full and perform their best.
If you want more personalized care for your teen athlete, let’s work together! Schedule a free 10 minute consultation to get a game plan started.
This post may contain affiliate links, meaning I will receive a commission if you decide to make a purchase through my links, at no cost to you. For more information, please read my Terms of Use and Service. This post is sponsored by Thread Performance.. All opinions and recommendations are my own.