6 Breakfast Options for Youth Athletes

Whether it’s game day for your young athlete or you just want to give them the boost they need to start off the day strong, a nourishing, energizing breakfast should be a priority.

The nutrients of a well-balanced breakfast provide foundational fuel for the brain and body while also supporting athletic performance. One way to think about building a balanced meal that supports both health and performance is to think about combining these three categories: carbohydrates, color, and protein.

Carbohydrates provide essential fuel for the body and are the primary fuel source for the brain. Great sources include bread, oatmeal, bagels, tortillas, English muffins, waffles, pancakes, and granola.

Color represents fruits and veggies, which provide additional carbohydrates as well as fiber, vitamins, and antioxidants for great health. Try to incorporate a variety of colors in your meals, including apples, berries, bananas, mango, citrus, spinach, broccoli, peppers, and tomatoes.

Protein supports healthy muscle and provides a feeling of satisfaction after eating. Choose from foods like Greek yogurt, eggs, lean meat or vegan breakfast sausages, nut butters, and protein-rich milks. Whole grain foods also provide a few grams of protein along with their carbohydrates.

Kick off your athlete’s day with one of these six breakfasts built with carbohydrates, color and protein, all designed to be whipped up quickly with busy mornings in mind. They will feel fueled and ready for exams, practice, tournaments… and anything their day may throw their way!

1. Nutty Banana Date Shake
   
   Shakes are quick, easy, and allow you to mix multiple nutrients into a meal that is great on the go.

   1. Ingredients:
      1. ​1 ripe banana, peeled
      2. 1 cup of low-fat milk (or protein-rich plant based milk)
      3. 1/3 cup low-fat plain or vanilla Greek yogurt
      4. 2 tablespoons nut butter
      5. 2-3 dates, pitted
      6. 1/4 teaspoon cinnamon
   2. Instructions:
      1. ​Blend in a blender until very smooth. Adjust amount of milk used for desired consistency.

2. Berry Swirl Yogurt Bowl
    

   Balance out protein-rich Greek yogurt with juicy berries, rich nut butter, and crunchy granola for a satisfying, energizing, and simple breakfast. The technique of thawing frozen berries before adding yogurt infuses their natural sweetness and flavor into the yogurt.

   1. Ingredients:
      1. ​3/4 cup frozen berries of choice
      2. 1 cup low-fat plain or vanilla Greek yogurt
      3. 1/2 cup granola
      4. 2-4 tablespoons nuts/seeds of choice
   2. Instructions:
      1. ​Place frozen berries into a microwave safe bowl.
      2. Microwave for about 60 seconds, or until the fruit is just thawed and has released juices.
      3. Add the yogurt and swirl into the berries and their juice.
      4. Top with the granola and nuts/seeds.

3. Tropical Green Smoothie
    

   If your athlete is up for trying a green colored smoothie, they will love the taste of this tropical version. It gets its green color from spinach and avocado, which adds a dose of healthful fats and fiber. Surprisingly, you can’t taste the avocado at all!

   1. Ingredients:
      1. ​1 banana, peeled
      2. 1 cup frozen mixed pineapple and mango
      3. 1-1/4 cups low-fat milk (or protein-rich plant-based milk)
      4. 1/2 cup low-fat vanilla Greek yogurt
      5. 1/2 avocado
      6. Handful of baby spinach (~1 cup packed)
   2. Directions:
      1. ​Blend in a blender until very smooth. Adjust amount of milk used for desired consistency.

4. Easy English Muffin Sandwich
    

   English muffins are a great size for a grab-and-go breakfast sandwich. Add fruit like a banana, apple, or cup of grapes on the side to ensure this meal is well balanced with carbohydrates, fiber, and antioxidants.

   1. Ingredients:
      1. ​1 English muffin, whole grain if possible
      2. 1 egg
      3. 1 chicken or turkey breakfast sausage patty (thawed if frozen)
      4. 1 slice of cheese
      5. Pan spray
      6. Spread of choice like salsa, pesto, or spicy mayo
      7. Bonus: sliced avocado, sliced tomato, or baby spinach
   2. Directions:
      1. ​Toast the English muffin until golden.
      2. Heat a skillet on medium.
      3. When the skillet is hot, spray with pan spray and add the sausage and cracked egg to the pan.
      4. Cook for 1-2 minutes, then flip and place the slice of cheese on the sausage patty. Cook ~1 more minute.
      5. Add a spread of sauce like pesto, salsa, or a little spicy mayo to the insides of the English muffin.
      6. Layer the sausage with cheese and egg onto the English muffin halves.
      7. Add in a slice of tomato, some sliced avocado, or a few baby spinach leaves if desired.
      8. Serve with a fruit on the side.

5. PB & Strawberry Bagel
    

   This quick and simple breakfast option is delicious and well balanced with carbohydrates, color, and protein (nearly 20g!).

   1. Ingredients:
      1. 1 whole wheat bagel
      2. 2 tbs. peanut butter (or other nut butter)
      3. ~4 strawberries, sliced
      4. Optional: chia seeds, sunflower seeds, cinnamon, honey, toasted coconut
   2. Directions:
      1. ​Toast the bagel until golden.
      2. Spread the peanut butter on the bagel and layer on the sliced strawberries.
      3. Top with chia or sunflower seeds, a sprinkle of cinnamon, honey or toasted coconut if desired.

6. Banana Bread Overnight Oats
    

   Make the morning even easier by mixing together these banana bread-inspired overnight oats the night before and enjoy on the go in the morning.

   1. Ingredients:
      1. ​1 banana, peeled
      2. 3/4 cup rolled oats
      3. 3/4 cup low-fat milk (or protein-rich plant-based milk)
      4. 3 tbs. chopped walnuts or pecans
      5. 1 tbs. almond butter
      6. 1/4 tsp. cinnamon
      7. Pinch of salt
      8. Optional: 1-2 tsp. maple or agave syrup, 1 tsp. chia seeds
   2. Directions:
      1. ​Mash banana with a fork until mostly smooth.
      2. Mix in the remaining ingredients until evenly combined and cover.
      3. Let sit in the fridge overnight and enjoy in the morning.

Takeaway

Fueling up with breakfast is one of the simplest ways to set a young athlete up for a strong, energized day. By combining carbohydrates, color, and protein at breakfast, athletes get the balanced fuel their brain and body need for practice, competition, and everything else on their schedule. Encourage your athlete to try a few of these quick, easy recipes to find their go-to morning meals, and lean on the TrueSport Athlete Nutrition Guide for more on fueling, hydration, and energy needs.

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