Three Easy and Healthy Breakfasts for Athletes

For young athletes, breakfast is an important meal, but it can often get skipped due to time constraints. As a busy parent, you may struggle to prepare a healthy breakfast for your athlete in the morning rush. But fear not! There are plenty of easy, healthy options that can be prepped ahead of time and take just a few minutes to whip up.

What Makes a Good Breakfast for Athletes?

A healthy breakfast for a young athlete should include the major macronutrients: protein, fat, and carbohydrates. This combination will ensure that your athlete feels full and satisfied until lunchtime. For example, including toast or potatoes with eggs provides the much-needed carbohydrate element. Without it, your athlete may experience a lack of energy.

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Portion size also matters. A single egg and slice of toast may provide fewer than 200 calories and only seven or eight grams of protein. On the other hand, an egg and cheese sandwich on whole grain bread made with two eggs and two slices of bread would provide around 20 grams of protein, healthy fats, and complex carbohydrates, totaling around 500 calories.

Three Recipes for Quick and Healthy Breakfasts

Here are a few recipes that can be made in minutes or prepped at the beginning of the week to simplify your mornings:

1. Overnight Oats

Make: The night before
One serving

Ingredients:

• 1/2 to 3/4 cup rolled oats
• 1/2 to 3/4 cup milk (whole milk provides a great protein source, but plant-based alternatives work too)
• 1/2 teaspoon vanilla extract
• Optional sprinkle of cinnamon or cocoa powder
• 1-2 tablespoons maple syrup or honey
• Choose your own fruit toppings: mixed fresh berries, sliced bananas, frozen berries, chopped apple
• Choose your own added fat/protein: chopped nuts, hemp seeds, chia seeds, nut butter, shredded coconut

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Directions:

1. Mix all ingredients together in a mason jar or other single-serve container.
2. Store in the refrigerator overnight.
3. In the morning, your athlete can enjoy it cold or microwave it if preferred.

2. Vegetable Frittata

Make: At the start of the week
4 to 6 servings

Ingredients:

• 10 eggs
• 1/3 cup whole milk
• Frozen shredded hash brown potatoes
• Your choice of vegetables (frozen or fresh)
• Optional: cheese, bacon bits, salt, pepper, hot sauce

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Directions:

1. Preheat oven to 375 degrees.
2. Defrost frozen vegetables and hash browns.
3. Spray or rub deep 10-12” pie pan or cast iron skillet with oil.
4. Use hash browns to create a crust in the bottom of the pan.
5. Bake hash browns for 5-10 minutes until slightly crispy.
6. In a bowl, whisk eggs and milk together.
7. Optional: Sauté your vegetables with olive oil, salt, and pepper.
8. Mix vegetables into egg mixture.
9. Optional: Add cheese, salt, pepper, and a drizzle of hot sauce if desired.
10. Pour egg mixture into your pie pan.
11. Bake for 15-20 minutes or until a fork comes out clean.

3. Chia Seed Pudding

Make: At the start of the week
5 servings

Ingredients:

• 1 cup chia seeds
• 4.5 cups milk (whole milk or plant-based alternatives)
• 1/2 teaspoon vanilla extract
• Optional sprinkle of cinnamon or cocoa powder
• 1-2 tablespoons maple syrup or honey
• Choose your own fruit toppings: mixed fresh berries, sliced bananas, frozen berries, chopped apple, dried fruit

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Directions:

1. Mix all ingredients together in a large storage container, or pre-portion into five smaller containers.
2. If your athlete likes variety, make the base separate and add toppings separately each morning.
3. Store in the refrigerator overnight—it will stay good for a full week.

On-the-Go Options

If you’re short on time, here are a few quick and nutritious breakfast ideas that you can grab and go:

• Nut butter and jam on whole wheat bread
• Plain 2% Greek yogurt with honey and berries
• Two hardboiled eggs or 2-3 slices of cheese with a whole grain bagel and mixed berries

FAQs

Q: Can I prepare the overnight oats in advance?
A: Yes, you can prep the dry ingredients ahead and add the wet ingredients the night before. This is great for meal-prepping with your athletes.

Q: How long can I store the chia seed pudding?
A: Chia seed pudding can be stored in the refrigerator for up to a week. Just make sure to add fresh or frozen fruits before serving.

Conclusion

Breakfast is crucial for young athletes to ensure they have enough energy and nutrients for their activities. By preparing these quick and healthy breakfast options, you can provide your athlete with a balanced meal that will keep them fueled throughout the day. Remember, a nutritious breakfast doesn’t have to be complicated—it can be as simple as overnight oats, vegetable frittata, or chia seed pudding.

About Alpinetgheep

At Alpinetgheep, we are passionate about providing high-quality and nutritious meals for athletes. Our recipes are designed to fuel their bodies and support their active lifestyles. Visit our website to discover more delicious and healthy recipes: Alpinetgheep.

Nguồn: https://www.alpinetgheep.com
Danh mục: Volleyball