A balanced athlete breakfast is essential for effective training, building strength, and staying energized throughout the day. Especially for younger athletes, their growing body and extended calorie needs from exercise requires being intentional about each meal.
And we’ve all heard “breakfast is the most important meal of the day”, but is it true?
Technically, you could make the same argument for every meal and there is no need for athletes to eat on a particular schedule – as long as they are getting enough fuel! But that’s the problem – so many teen athletes are not eating enough.
Research shows that nearly 45% of teens admit to skipping breakfast (1). For athletes with higher calorie needs, that puts them at high risk for under-eating which is related to poor performance, weakened immune system, irritability, and even injury.
So let’s get serious about breakfast! When it’s done the right way, it can provide long-lasting energy and protect against accidental under eating.
This post will break down what to look for in an athlete breakfast and 10 quick nutritious ideas for your next morning meal.
Breakfast Timing – Does it Matter?
Short answer – no! Especially for teen athletes, the most important thing is enough calories, not necessarily the timing of those calories.
I recommend thinking about timing of breakfast in relation to training, practice, or a workout. Proper nutrition around training time is key to getting stronger and not losing steam mid-way through a workout.
If Breakfast if BEFORE a Workout
Aim for a carbohydrate-rich meal around 30min to an hour before activity. This gives your body a store of energy to use during the workout. Carbohydrates that work well here include bread, english muffin, whole grain waffles or pancakes, granola, or fruit.
It’s also helpful to pair a protein or healthy fat with the carbohydrates for longer lasting energy. This could include nuts or seeds, avocado, eggs, nut butter, or dairy.
If Breakfast is AFTER a Workout
Aim for a higher protein breakfast within the hour after the workout is finished. This breakfast should include a significant source of protein (like meat, eggs, dairy, beans, etc) paired with a carbohydrate to replenish the energy that was just used during activity.
Especially for teens, I don’t recommend a completely fasted workout. If you prefer to eat your bigger meal after your workout, aim for a small carbohydrate-rich snack before exercise like a granola bar, pretzels, fruit, or yogurt.
The Components of a Healthy Athlete Breakfast
A healthy ahtlete breakfast is all about balance. Having the combination of protein, healthy fats, and carbohydrates is the key to long lasting energy.
But let’s not over complicate it! Especially with teen athletes who have busy mornings, we don’t want to get too bogged down in counting macros or measuring food. Again – ENOUGH food is the biggest goal.
I recommend making it as simple as picking one food from each food type. Easy, balanced, and keeps you going all morning!
Carbohydrates
- Oats
- Whole-grain bread products (bagels, english muffin, waffles, pancakes, muffins)
- Tortillas
- Potatoes
- Granola or cereal
- Fuit, dried fruit, or fruit juice
- Beans’
Protein
- Eggs or egg whites
- Dairy (yogurt, cheese, milk, cottage cheese)
- Sausage (pork, chicken, or turkey)
- Smoked salmon
- Tofu or tempeh
- Protein powder (whey, pea, etc.)
- Protein bars
- Nut Buter
- Hummus
Healthy Fats
- Avocado
- Nut butters (almond, cashew, sunflower seed)
- Nuts
- Chia seeds, flax seeds, or hemp seeds
- Cheese
- Full-Fat Dairy
- Eggs
Now that we know the components of a healthy breakfast, let’s review 10 Athlete Breakfast Ideas that are balanced, easy, and delicious!
10 Athlete Breakfast Ideas
1. Avocado Toast with Eggs and Fruit
Avocado toast is easy to throw together in the morning and can keep an athlete full for hours. Try to use a bread that has a little bit of fiber and is higher calorie like Dave’s Killer Bread or 12-Grain Bread. Avoid keto or low carb breads – we need the carbs!
For an extra protein and fiber boost, you could even make a batch of my high protein guacamole ahead of time. It combines avocado and chickpeas to add extra fiber, protein, and healthy calories for an athlete!
2. Protein Pancakes or Waffles
Protein pancakes are delicious and a great source of carbs before a workout! I like sneaking protein into the recipe because that means you don’t have to think about adding another element to the breakfast. The pancakes check all the boxes!
To make them from scratch, I have a quick 5 minute recipe that requires no protein powder and comes together all in one blender. Protein Pancakes (without protein powder) – linked here.
If you want a quick storebought option, my favorite are Kodiak and Premier Protein.
<script async data-uid="5278211bbe" src="https://the-pediatric-dietitian.kit.com/5278211bbe/index.js"></script>3. Protein Smoothie
Smoothies are one of those breakfasts that you think will take more time than it actually does. As long as we keep it simple, you can be out the door in minutes!
My favorite simple smoothie recipe is:
- 1 cup greek yogurt OR serving of protein powder (recommendations here for best protein powders for teens)
- 1 cup fruit
- 1 tbsp nut butter
- Handful of spinach
- ½ cup milk or milk substitute
4. Egg Muffins with Toast
Egg Muffins (or Egg Bites) are one of the easiest breakfasts to make-ahead and grab on a busy morning! My recipe here has 7 grams of protein per egg muffin and can be paired with any carbohydrate like toast, english muffin, or fruit.
Recipe: Baked Egg Muffins
5. Cereal & Yogurt Parfait
A yogurt parfait has all the essentials of a healthy athelte breakfast – protein from the yogurt, carbohydrates from cereal or granola, and healthy fats from the granola or yogurt.
My favorite yogurt brands linked here.
For cereal or granola, aim for a brand with some extra fiber like grapenuts, Nature’s Path, or Kashi
6. Yogurt Drink & Granola Bar
Yogurt Drinks like Chobani Complete, Two Good, and Oikos are a great way to get the benefits of yogurt on the go.
I would pair the yogurt shake with something carbohydrate-dense, like a granola bar, to make up for the lacking carbs and calories. My favorite snack bars for kids and teens linked here.
7. Breakfast Sandwich
A breakfast sandwich is the perfect make-ahead and keep in the freezer for busy mornings. Simply assemble the sandwich, wrap in a paper towel and aluminum foil. When you’re ready to eat, take off the aluminum and microwave in the paper towel.
Some of my favorite breakfast sandwich combinations that work well make-ahead are:
- English muffin, turkey sausage, cheese, egg
- Bagel, egg, cheese, bacon
- High fiber tortilla, scrambled egg, sausage, cheese
8. Breakfast Bowl with Juice
A breakfast bowl has a ton of variations and most include the carbohydrates, protein, and healthy fats needed for a well-balanced breakfast. You can make these ahead or whip it up in under 5 minutes with all micorwavable products.
Some of my favorites include hasbrowns (Trader Joes has a great microwave option!), eggs or egg whites, cheese, and avocado.
I recommend adding a 100% juice to add some quick carbohydrates and increase the meal’s calories. Some of my favorite juices are Honest Juice or Tropicana Orange Juice – both high in Vitamin C!
9. Protein Bar & English Muffin with Peanut Butter
Another quick combination for busy morning that still checks all the boxes of a healthy breakfast. For protein bars, there are a lot on the market to choose from! Here are a couple things to prioritize looking for:
- Less than 10 grams of added sugar
- Avoid high amounts of sugar alcohols (these are fibers that could lead to GI issues)
- 200-300 calories
- 15-30 grams of protein
Some of my favorite that check all those boxes are Aloha Bars, Barebells, and KIND Max Protein.
The english muffin with peanut butter helps to add some much-needed calories to the breakfast and can also be taken on the go!
10. Overnight Oats
Oats are a fiber-rich and filling breakfast option and can be made ahead by making overnight oats! They are a great way to get a lower volume high calorie meal if your teen struggles to eat enough calories.
Check out my Apple Pie Overnight Oats recipe here.
These recipe should help keep your teen athlete full all morning and ready to train hard at practice. The combination of carbohydrates, protein, and fat in each breakfast idea is the key to getting enough nutrition.
If your athlete is having trouble meeting their nutrition goals, let’s work together! Schedule a free consultation today to craft a personalized nutrition plan.
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