Seven Easy Power Breakfasts for Athletes
Seven Easy Power Breakfasts for Athletes
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To all the breakfast avoiders out there, if you last ate at 6 or 7 p.m. the previous evening, waiting to eat until lunchtime is more than 12 hours of "fasting ." This depleted state slows down your metabolism and has you working off fumes . You can't expect your body to perform at its peak if it's running on empty .
Endurance athletes function at their best when their bodies are fueled by a combination of calories from protein, carbohydrates and fat . The following breakfasts include all three, and will help power your training and your day .
Recycled Food
If you want to repurpose your leftovers, this is the breakfast for you . Scramble one or two eggs with rice, quinoa or couscous . Add in chopped vegetables, beans and cheese. If you have leftover chicken, turkey, beef or pork, chop it up and toss it in . Cook the scramble until the eggs are to the desired doneness .
Greek Powerhouse
This breakfast is an energy powerhouse . Mix plain or vanilla Greek yogurt with a high-fiber cereal, ground nuts of your choice, fresh fruit and a little bit of ground flax seed . Greek-style yogurt has more protein than traditional yogurt, and the high-fiber cereal offers more crunch with less calories than granola .Additionally, yogurt, fiber, flax and fruit provide all the ingredients for a healthy digestive tract .Going Bananas
Top a bagel with nut butter and banana slices for a great source of carbohydrates, protein and calories . These foods are not only easily digestible, but can also be effortlessly assembled when you're out of town for an event .
Mediterranean Morning
Combine cucumbers, tomatoes, corn, peppers, radishes, avocado, feta cheese and parsley with a light vinaigrette . Pair this with a slice of whole-grain bread and a hard-boiled egg for a colorful way to start your day .
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Magic Mush
Take oatmeal or other multigrain hot cereal, such as Bob's Red Mill 10 Grain Hot Cereal or Old Wessex 5 Grain Cereal . Next, add diced nuts (e.g., almonds, walnuts, pecans), a banana and a one tablespoon of mini semi-sweet chocolate chips . This dish warms the body while providing energy-rich nutrients .Shake It Up
If you like to drink your breakfast, try this: Add milk, yogurt, fruit, nut butter, Carnation instant breakfast and ice to a blender . Blend until smooth. Note: You may need a wide straw for this one.
Curds and Whey
Cottage cheese is the easiest way to have Miss Muffet's favorite dish . In a bowl, mix cottage cheese with cut fruit (e.g., bananas, melon, berries, apples, pears) with one teaspoon of ground flax seed and one tablespoon of high-fiber cereal .Although it's similar to the Greek breakfast, this option provides a slightly different flavor profile .
