It’s August, and that means it’s time to go back to school! Mornings become busy trying to get out the door. With the crunch for time, breakfast often becomes neglected. The challenge with that? Breakfast is “the most important meal of the day”, ESPECIALLY for athletes. It’s necessary not only to fuel activity, but also for growth and development, as well as energy.
Without breakfast, athletes and students tend to fatigue by the afternoon, typically when practice starts. So, to kickstart your energy for the day, you should eat a nutrient-rich breakfast including complex carbohydrates, healthy fats, and protein to help keep you full and satisfied throughout the first part of the day. Avoid the morning chaos by planning ahead with these simple breakfast ideas that can be prepped the night before or are easy to throw together in the morning.
- Make ahead in muffin tins:
- Egg cups – Scramble some eggs, add your favorite cheese and veggies, portion into muffin tins, and bake for 20-22 minutes on 350 degrees. Then they are ready to grab, quickly heat up, and walk out the door powered protein.
- Muffins – Any type of muffin, ideally made with oats or a whole grain flour! Create a balanced meal by adding a piece of fruit, glass of milk, hard-boiled egg, or yogurt.
- From the freezer:
- Smoothies – Place all ingredients in a cup the night before and keep it in the freezer, dump the ingredients in the blender that morning and blend! Enhance the smoothie by adding protein powder, oats, or nut butters.
- Whole wheat frozen waffles – Pop them in the toaster, add fruit and a nut butter. It can be that easy!
- Pre portioned:
- Oatmeal packets – Pour oats into a microwave-safe bowl, add milk or water, and microwave. Top it with nuts, granola and some fruit.
- Yogurt Parfaits – Use pre-portioned cups or portion your own in mason jars, then top with whole grain granola and fruit.
- Simple but effective:
- Toast – This is the most versatile option; you can go sweet or savory. Add avocado and an egg or a banana and nut butter. Finish it off with a glass of milk for high-quality protein!
- Whole grain cereal and milk – This is any easy option for kids to do on their own. Add some berries or nut butter to increase the nutritional value and satiety factor.