Being a successful athlete takes more than just dedicated training. You need to fuel your body with the right nutrition starting from the most important meal of the day – breakfast. When preparing your breakfast, choose foods that provide the energy and nutrients you need to maximize your training or even boost your metabolism. Here are five healthy, satisfying meal ideas to help you start every morning with great breakfast choices.
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1. Pumped-Up Oatmeal
Oatmeal is rich in the fiber beta-glucan, which makes you feel full and may help lower cholesterol, while boasting plenty of antioxidants. Start your day with a bowl of hot, freshly made oatmeal, topped with sliced bananas and cinnamon, or enjoy cold oatmeal that you’ve soaked in egg whites and milk overnight. To increase the protein content, use steel-cut oats, and always prepare your oatmeal with milk instead of water. You can also add chocolate-flavored protein powder, a scoop of peanut butter or a side of eggs for extra protein.
2. Breakfast Burrito
This metabolism-boosting breakfast option gives you ample protein and calories, and adding in some diced avocado can help to absorb the nutrients of other food items, according to Muscle and Fitness. For a meal packed full of goodness, fill a whole-grain tortilla with chopped tomato, cilantro, avocado and black beans as well as sautéed chicken breast, egg whites, low-fat Cheddar and your favorite veggies.
3. Great Breakfast Choices include Champion Pancakes
Pancakes are a breakfast favorite and a few modifications can make them extra powerful. Whisk together four egg whites, one whole egg and 1/2 cup uncooked oats. Cook the pancakes in a skillet until they begin to brown on both sides. Add a handful of blueberries to the batter for a pop of antioxidants.
4. Quinoa Porridge
Quinoa may be more popular as a dinner side, but it makes a powerful, metabolism-boosting breakfast. This tasty grain is a rich source of protein that contains all essential amino acids, making it the only plant-based source of complete protein other than soy, and the perfect choice for vegetarian athletes. Just cook dry quinoa over the stove top according to package directions, but substitute almond milk for half of the water. Sprinkle your prepared porridge with ground flax seed meal, and drizzle with maple syrup or honey to sweeten. Finally, top with fresh fruit.
5. Green Smoothie
Too busy to cook before training? For a quick and filling breakfast, blend together your favorite protein mix, assorted berries, almond milk and spinach, before adding your choice of sweetener to taste. You can also toss in some ground flax seeds or a scoop of nut butter. Although you can use any protein powder, such as pea or soy protein, whey is the most quickly absorbed by your body, according to Cleveland Clinic.
Eating a healthy breakfast that’s rich in protein and essential nutrients plays a key role in helping you become the best athlete you can be. Adopt your favorite breakfast idea, or switch it up with multiple breakfasts for a more diverse meal plan. Great breakfast choices don’t just happen, plan ahead and be rewarded.