Breakfast- What’s the Big Deal?
Too early. Not enough time. Not hungry. These are just 3 of the common excuses we hear when we talk to young athletes about why they’re skipping their first meal of the day.
Breakfast by its very name is the meal that breaks the fast from the night before when your body has likely gone up to 10 hours without any food or energy supply. Thinking about it this way, it’s clear to see why it’s often referred to as the most important meal of the day! Eating a nutritious meal to start the day is vital to setting up your energy levels and keeping your concentration going in the classroom as well as on the field.
Whether you’ve got an early morning pool session or you’re having a lazy brunch on your day off, here’s 5 amazing breakfast ideas to kick start your day:
1. Blueberry and Vanilla Smoothie
We all know how tough it is dragging yourself out of bed pre 6 am to put in a tough training session before the day’s even started. And finding time to fuel your body this early in the morning can be challenging. Or perhaps you’ve got a big competition and the butterflies in your stomach are making the thought of food feel unbearable? Just remember, some fuel is better than no fuel at all! Sipping on a breakfast smoothie can often be a much better option than trying to force down solid foods.
350 ml Milk / Milk Substitute
Tbsp. Chia Seeds
Simply add the ingredients to a blender and whiz until smooth. Sip it slowly as you get ready to leave and you’ll be fuelled and ready for the day ahead.
2. Overnight Oats
There’s nothing worse than rushing around after a tough morning session and trying to grab breakfast and get to school on time. For these busy days, it's crucial to fuel and refuel your body, not only to stay at your physical peak but to maintain your mental alertness as well. Nothing’s going to get you in more trouble than dosing off in class.
So why not give these overnight oats a try for a nutritious breakfast on the go. Prep everything in minutes the night before and enjoy a healthy hassle-free breakfast to kick start your day.
½ cup of rolled oats
½ cup of Milk / Milk Substitute
Handful of Strawberries
Mix everything in an airtight container and place in the fridge overnight. Stick them in a cool bag and take them to your training session, ready to enjoy in the car on the way to school.
3. Scrambled Eggs on Toast
Whether you’re refueling your body from a tough morning session, or just setting yourself up for the day ahead, there’s nothing better than a quick and easy cooked breakfast.
Keep it simple with scrambled eggs on toast for a taste sensation that can be made in minutes.
Splash of Milk / Milk Substitute
Slice of Bread
Knob of Butter
Simply whisk the eggs with a splash of milk and add to a non-stick pan with a knob of melted butter. Leave to cook for 30 seconds, stir and fold the eggs and repeat until cooked. Serve on top of a slice of toasted wholemeal bread and you’ve got a meal that ticks off all of your carbohydrates, fats, protein and fibre needs!
4. Spicy Mexican Eggs
There’s nothing better than a lazy weekend rest day when you have extra time in the kitchen to cook up a storm. Why not make the most of this free time and enjoy a family brunch together? Give our spicy Mexican eggs a go. Packed full of nutrients, this dish is a perfect low-carb breakfast that will keep you full and fueled all morning long.
Ingredients (Serves 6)
2 Cloves of Garlic
2 Red Peppers
1 fresh Red or Orange Chili
2 x 400g tins of Chopped Tomatoes
6 Large Eggs
Simply peel and finely chop the veg and fry in a large wide base pan. Once soft, add in the tomatoes and simmer for a few minutes. When the sauce is nice and thick, make 6 small wells and crack in the eggs. Cover and poach for 3-4 minutes.
5. Full English Breakfast
Just because you’re an athlete doesn’t mean you can’t go all out and enjoy your favourite breakfasts. Making some simple swaps can add a healthier twist to this British classic and sets you up perfectly for the day ahead. Instead of throwing it in the frying pan, cook it under the grill and swap out the fatty sausages for chicken, turkey or meat-free alternatives.
Ingredients (Serves 2)
4 rashers of Bacon
4 Chicken/Turkey/ meat free sausages
2 large Tomatoes
2 large Flat Mushrooms
2 slices of Bread
Simply place the bacon, sausage, mushrooms and tomatoes on a grill tray and grill for 10-15 minutes. Whilst it’s all cooking, heat the beans in a small pan and bring a medium pan of water to the boil for the eggs. Once boiling, reduce the heat and swirl the water with a whisk. Crack in the eggs and poach for 3 minutes. When everything is cooked, serve alongside some toasted wholemeal bread for a taste sensation.
So, next time you're stumped for breakfast ideas, remember these 5 simple recipes to set your body and mind up for the day ahead. Make sure you’re fuelling your body like a champion, and remember, some fuel is better than no fuel at all.
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