Breakfast for Champions
What Makes a Good Breakfast for an Athlete?
A good breakfast for an athlete should focus on providing sustained energy and supporting optimal performance. Carbohydrates that release energy gradually, such as whole grains and fruits, are essential to fuel workouts and maintain stamina throughout the day.
It’s important to keep the meal low in fat, as high-fat foods can slow digestion and cause discomfort during exercise.
Additionally, opting for low-fiber options can prevent gastrointestinal issues, which can be particularly bothersome during training or competition.
Combining lean protein sources like eggs or high-protein yogurt with nutrient-dense carbs creates a balanced breakfast that promotes sustained energy and peak athletic performance.
Here are our two favourite breakfasts for athletes
Rice Bomb
This recipe is a super high-energy breakfast. Perfect when you have a few hours before a race or big training session.
It contains roughly 130g of moderate-speed-releasing carbohydrates, 20-40g of protein, and very little fiber or fat.
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Ingredients
3/4 cup of basmati/arborio rice
1 cups of water
1 banana
1/2 cup of rice milk
1 Tbsp sugar
2-3 Tbsp low-fat, high-protein yogurt
Runny Honey or Maple Syrup
Optional Extras
Whey protein shake (15-30g)
Poached eggs
Granola
Berries
Seeds
Method
- Add the rice, sugar, and water to a rice cooker or pot. Cook rice for 5 mins less than the packet instructions.
- When it is almost cooked, add the rice milk and cook for a further 5 minutes.
- Stir, and add to a large bowl.
- Add the yogurt, sliced banana, and honey.
- Enjoy!
Bircher Muesli
The classic overnight oats. A very popular breakfast among athletes containing plenty of slow releasing energy.
It contains roughly 150g of carbs, 30g of protein, a reasonable amount of fiber, and very little fat.
Ideal for a long day.
Ingredients
1 1/2 cups of oats
250ml Low fat/alternative milk
Add water so the oats are completely covered
1 cup low-fat, high-protein yogurt
1 banana
Runny honey or maple syrup
Optional extras:
Juice (e.g. apple juice…) instead of water
Chopped fruit or berries
Cinnamon
Seeds
Whey protein shake (15-30g)
Method
- Add the oats, water, milk, and the relevant optional extras to a bowl and stir.
- Leave in the fridge overnight.
- In the morning add the yoghurt, sliced banana, and honey.