Nutritionally powerful, hearty greens such as spinach, kale, and swiss chard, are the perfect base to top off with a protein, complex carbs, and healthy fats. These ingredients turn a basic salad into a power package for building lean, strong bodies.

The carbohydrates and B vitamins found in green leafy veggies work synergistically to convert foods and nutrients into usable energy. The high amount of phytonutrients, antioxidants, and insoluble fiber found in green leafy vegetables help support digestive function and also work to prevent heart disease.

Allow yourself to be creative in the kitchen with your own riff on a breakfast salad. My key components to top greens for a filling morning meal are some type of protein (chopped lean meat, quinoa, eggs, or nuts), a healthy fat, and something slightly sweet (like fruit, tomato, or yogurt). Easy dressing options are a thinned yogurt, a thinned nut butter, or pureed berries with lemon juice. Let the following four salad combinations inspire you to get your greens for breakfast and fuel your morning with fiber, protein, and a punch of unexpected flavor that is anything but boring.

BLT Breakfast Salad

Prep time: 10 min

Yield: Serves 1

Ingredients:

• 1 ½ -2 cups chopped salad greens (kale, spinach, chard)
• 2 pieces cooked and diced bacon
• 2 tablespoons diced tomato
• 1 egg (poached, sunny side up, or over easy)
• Sprinkle of olive oil, salt, and pepper

Preparation Instructions:

1. Spread salad greens onto a plate or bowl.
2. Add bacon, tomato, and egg on top of greens.
3. Sprinkle the olive oil, salt, and pepper over top.
4. Gently break the egg yolk to serve as additional “dressing” and toss together.

Peach Chicken Salad with Almond Dressing

Prep time: 10 min

Yield: Serves 1

Ingredients:

• 1 ½ to 2 cups chopped salad greens (kale, spinach, chard)
• ½ cup chicken, cooked, chilled, and diced (leftovers work great)
• 1 peach or nectarine, diced

Almond Dressing:

• 1 tablespoon almond butter
• 1 tablespoon water
• 2 teaspoons lemon or lime juice
• 1 teaspoon honey

Preparation Instructions:

1. Spread salad greens onto a plate or bowl.
2. Add chicken and peach on top of greens.
3. Whisk together dressing ingredients in a small bowl.
4. Pour dressing over salad and toss together.

Strawberry Quinoa Salad with Yogurt Dressing

Prep time: 10 min

Yield: Serves 1

Ingredients:

• 1 ½-2 cups fresh salad greens (kale, spinach, chard)
• ½ cup quinoa, cooked and cooled
• ½ cup strawberries, hulled and sliced

Yogurt Dressing:

• 1 tablespoon plain unsweetened Greek yogurt
• 2 teaspoons lemon or lime juice
• 1-2 teaspoons milk of any kind (dairy, almond, coconut) to thin out dressing to desired consistency

Preparation Instructions:

1. Spread salad greens onto a plate or bowl.
2. Add quinoa and strawberries on top of greens.
3. Whisk together dressing ingredients in a small bowl.
4. Pour dressing over salad and toss together.

Avocado Black Bean Salad with Corn Crema Dressing

Prep time: 10 min

Yield: Serves 1

Ingredients:

• 1 ½ -2 cups salad greens (kale, spinach, chard)
• ½ avocado, sliced
• 2 tablespoons black beans
• 1 tablespoon salted pepitas (pumpkin seeds)

Corn Crema Dressing:

• ¼ cup cooked sweet corn kernels (leftover corn on the cob is great – just slice the kernels off the cob)
• 2 tablespoons plain unsweetened Greek yogurt or coconut milk
• 1 tablespoons lime juice
• Pinch of salt
• Up to 1 tablespoon milk (dairy or non-dairy) – add until you reach the desired consistency for pouring. Note: if you use coconut milk instead of yogurt you may not need any additional milk to thin it out.

Preparation Instructions:

1. Spread salad greens onto a plate or bowl.
2. Add avocado, beans, and pepitas on top of greens.
3. Place dressing ingredients in a blender or small food processor and pulse until smooth.
4. Pour dressing over salad and toss together.

More ideas to fuel your performance:

Eat for Endurance: Chicken Sausage Quinoa Bowl

Photos courtesy of Kari Lund.

The post 4 Breakfast Salads to Fuel Your Morning appeared first on Breaking Muscle.

Is breakfast really the meal of champions? Despite some attempts to dismiss breakfast as unnecessary or overrated, others still defend the beloved morning meal. Coach Jeff Barnett covered one such study in his article, Breakfast Eaters Are Slimmer, More Active, and Less Depressed:

This large study examined over 1,800 students in eighth and tenth grade. The link between breakfast-skipping and obesity was straightforward. Those who never skipped breakfast were least likely to be obese. Those who skipped breakfast sometimes – a little more likely. Those who skipped breakfast all the time – very likely to be obese. To say this link was well-established is quite the understatement.

Breakfast eaters also tended to display other healthy lifestyle practices, like eating more fresh vegetables and participating in more physical activity. So while breakfast might not be the most important meal of the day, evidence suggests it’s definitely good for you.

But of course, that all depends on what you eat. It can be hard to find healthy and tasty options to start your day, which is where these recipes come in. Let’s start with a common breakfast staple: a homemade bacon recipe from PaleoBOSS Lady, V Capaldi. We promise it’s way easier than you might think. For another variation, check out the article, 2 Easy Homemade Bacon Recipes.

Italian Bacon Recipe

Ingredients:

• 4lb pork belly
• 1 Tablespoon each pink Himalayan sea salt, fresh crushed black pepper, and dried fennel
• 1 bay leaf

Method:

1. Mix spices in a bowl and rub the pork belly, covering as much as possible.
2. Place the herb-rubbed pork belly in a plastic bag with the bay leaf and store in the refrigerator.
3. The next morning, flip the bag and put it back in the fridge. Repeat this process for seven days.

After Day 7:

1. Preheat the oven to 200 degrees Fahrenheit.
2. Rinse the pork belly and pat dry.
3. Line an oven-safe pan with parchment paper and bake slowly for two hours. The internal temperature should reach 150 degrees Fahrenheit.
4. Let the bacon rest a few minutes, then slice and enjoy!

Now You Need Pancakes! Page 2 Has a Recipe Created Just for Athletes!

These aren’t your grandma’s pancakes. Not only are they grain-free and dairy-free, but they’re also intended specifically for the athlete. Created by Steph Gaudreau, these pancakes pack a carbohydrate punch and are super easy to make. Steph gave the following tips for the cooking process:

To achieve a smooth batter, you’ll need to run the ingredients through a food processor, though a blender will also work.For an optional protein boost, add half a scoop of your protein powder of choice, but it’s definitely not a mandatory ingredient. The entire batch is approximately 130g carbs, 30g protein and 15g fat (not including cooking fat). This recipe makes approximately ten two-inch pancakes.

Plantain Protein Pancakes

Ingredients:

• 2 ripe plantains
• 2 eggs
• 1 Tablespoon coconut flour
• ½ scoop protein powder, optional
• Pinch of sea salt
• 1-2 Tablespoons coconut oil or your fat of choice

Method:

1. Peel the plantains and cut them into large chunks. Load all the ingredients into a food processor. Run the processor until all the ingredients are smooth and a batter has formed.
2. Heat a large skillet over medium-low heat. Add about 1 heaping teaspoon of coconut oil or your fat of choice to the pan and let it melt. Form pancakes using about 2 tablespoons of batter. Cook approximately 3 minutes on each side or until each side is golden brown. Repeat until all the batter is gone.
3. Serve with fresh berries and a side of eggs and bacon for a complete breakfast.

Not Into Pancakes? Page 3 Shares a Savory Crepe Recipe

Maybe you’re in the mood for something more savory. If so, try Kari Lund‘s recipe for Chorizo and Sweet Potato Crepes. This is one of my kids’ favorite breakfasts, and it’s at the top of my list, too. Kari also included a sweet banana-bread inspired recipe in her article, 2 Grain-Free Breakfast Crepes: 1 Savory, 1 Sweet.

Chorizo and Sweet Potato Crepes

Prep time: 10 min

Cook time: 15 min

Yield: Makes 5 crepes

Ingredients:

Crepe Batter:

• 1 ripe plantain
• 2 eggs
• 1 Tablespoon water
• 1 teaspoon tapioca flour
• Pinch of salt
• Coconut oil for oiling the pan

Chorizo and Sweet Potato Filling:

• ½ pound ground chorizo sausage
• ½ onion, diced
• 1 red bell pepper, diced
• 1 small sweet potato, peeled and diced
• Black pepper to taste
• ¼ cup chopped cilantro for garnish
• ¼ cup queso fresco for garnish (optional)

Method:

Filling:

• Place all filling ingredients (except the garnishes) in a frying pan. Sauté until sausage is cooked through and sweet potatoes are tender.

Crepes:

1. Peel plantain and add all crepe ingredients to a blender. Blend until smooth.
2. Over medium low heat, heat up a frying pan or crepe pan with 1 tablespoon coconut oil.
3. Once pan and oil are hot, pour ¼ cup batter into pan and immediately swirl pan to distribute batter into a thin circle.
4. Cook about 3-4 minutes until top looks dry. It is very important to be patient. If it doesn’t look dry, don’t try to flip it or it’ll fall apart. Just let it cook a little longer, but don’t let it burn.
5. With a thin spatula, carefully flip the crepe over and let the other side cook 2-3 minutes.
6. Lift onto a plate to cool and repeat for rest of crepes.
7. Assemble crepes by placing a spoonful of filling in the center of each crepe and rolling up both sides.
8. Top with additional filling, cilantro, and queso fresco.

Both the crepes and the fillings can be prepared the day ahead, cooled, and kept in a sealed container in the fridge until ready to serve. You can also freeze the crepes by layering parchment paper between them in a freezer-proof container.

Now You Just Need Eggs. Page 4 Is All About a Frittata Recipe.

Steak and eggs, anyone? Cassy Joy Garcia served up a delicious variation in her recipe, Southwestern Breakfast Frittata:

In this Southwestern Breakfast Frittata, I’ve taken classic beef fajitas, baked them into a dozen scrambled eggs, and then finished with fresh cilantro and avocado. It’s a fabulous, delicious breakfast that reheats like a champ and provides the balanced nutrients we need. Pair it with a small piece of fruit, and you’ve got yourself a complete meal!

Southwestern Breakfast Frittata

Program Compliance: Fed & Fit, Whole 30, 21-DSD, AI (when you omit pepper)

Time: 45 minutes

Yield: 6 servings

Ingredients:

• 1 Tablespoon grass-fed butter, ghee, or extra virgin coconut oil
• ½ pound skirt steak, tenderized
• 1 teaspoon steak seasoning (or salt & pepper to taste)
• 1 red bell pepper, cut into strips
• 1 green bell pepper, cut into strips
• ½ purple onion, sliced
• 12 eggs
• 2 Tablespoons fresh cilantro, chopped
• 1 avocado, sliced

Method:

1. Preheat oven to 350°F (~175°C).
2. In a medium or large frying pan, melt the butter.
3. Dust the skirt steak with the steak seasoning or salt and pepper.
4. When the butter is melted and bubbling, add the steak and leave it undisturbed for 5 minutes. Flip the steak and cook on the other side for an additional 5 minutes. Remove the meat from the pan and let it rest on a cutting board while you cook the vegetables.
5. Add the chopped peppers and onion to the hot frying pan with the steak drippings. Sautée until the onions become translucent and the peppers slightly charred. Turn off the heat.
6. Chop the meat into bite-sized pieces and add back in the pan with the cooked vegetables.
7. Scramble the 12 eggs together and pour over the beef and vegetable fajitas. Stir to evenly spread the eggs throughout the mixture.
8. Bake at 350 F for 30–35 minutes, or until the center is firm.
9. Let it cool for 5 minutes, cut, and then serve with the cilantro and a couple slices of avocado for each slice.
10. Store in a sealed container in the refrigerator for up to 5 days.

Too Busy to Cook? Click to Page 5 for an Overnight Oats Recipe.

Some mornings you just don’t have time to cook. If you anticipate one of those days on the horizon, plan to prepare this recipe by Jeff Taraday. Jeff explained why he calls his recipe a “power breakfast:”

Not only are oats amongst the healthiest options for breakfast (or as part of a post-workout meal), but they’re also some of the easiest things to incorporate in your diet. Oats are an excellent source of antioxidants, fiber, healthy fats, and protein. Studies have shown that oats have powerful cholesterol-lowering abilities, and they can help to stabilize blood sugar. Adding chia seeds to your oats may help to further stabilize blood sugar while adding in some healthy omega-3 fatty acids.

Overnight Oats

Yield: Serves 1

Ingredients:

• ½ cup rolled or steel-cut oats
• ⅓ cup unsweetened plant milk (almond, soy, rice, coconut, etc.)
• 1 small handful raisins or goji berries
• 1 teaspoon cinnamon
• 1 Tablespoon chia seeds
• ½ teaspoon vanilla extract

Method:

1. Combine all ingredients in a Mason jar or any container with a lid and mix well.
2. Cover with lid or plastic and place in fridge overnight.
3. In the morning, top with your favorite fruit, nuts, or seeds, and enjoy. You may also experiment with various seasonings and ingredients such as frozen berries, pumpkin pie seasoning, or almond butter.

Share your favorite breakfast recipes in the comments below!

Photos 1 and 6 courtesy of Shutterstock.

Photo 2 courtesy of PaleoBOSS Lady.

Photo 3 courtesy of Steph Gaudreau and Stupid Easy Paleo.

Photo 4 courtesy of Kari Lund.

Photo 5 courtesy of Cassy Garcia.

The post 5 Champion Breakfast Recipes to Start Your Day Right appeared first on Breaking Muscle.

Blueberries are whole foods, right?

Crepes to the Rescue

I am constantly seeking ways to create a filling, nutrient-dense breakfast that will get me through until lunchtime. When I realized I could make a crepe from a banana or a plantain and then fill it with any choice of savory or sweet ingredients, I quickly said good-bye to my boring grain-filled breakfast routine.

This pair of crepe recipes is incredibly versatile. The banana-based crepe is a little sweeter and therefore lends itself to a filling such as mixed fruits and nuts. The plantain-based crepe is much less sweet, so it’s super tasty with savory fillings of all sorts.

“Make tomorrow’s breakfast even easier by preparing the fillings and crepes the night before and storing in the fridge overnight.”

Now, I know the thought of making crepes can be intimidating, but they really are not difficult. I’ve found it is best to have a hot, well-greased pan and a little dose of patience.

Make tomorrow’s breakfast even easier by preparing the fillings and crepes the night before and storing in the fridge overnight. Pull them out in the morning for a simple assembly and you have quick, easy, heat-and-eat breakfast to get you going.

Banana Bread Crepes

Prep time: 5 min

Cook time: 15 min

Yield: Makes 5 crepes

Ingredients:

Crepe Batter:

• 1 ripe banana
• 2 eggs
• ⅛ teaspoon cinnamon
• ½ teaspoon vanilla extract
• 1 Tablespoon tapioca flour
• Pinch of salt
• Pinch of nutmeg
• Coconut oil for oiling the pan

Custard:

• 2 egg yolks
• ½ cup coconut milk (full fat works best)
• 1 teaspoon vanilla bean paste (or vanilla extract)
• 1 Tablespoon honey
• 1 Tablespoon tapioca flour

Filling and Topping:

• ½ pint of blueberries
• ½ cup chopped pecans
• Custard (see above)
• Dollop of coconut yogurt

Method:

Custard:

1. Add all custard ingredients to small saucepan.
2. Whisking constantly, heat until boiling and let cook about 5 minutes until thickened.

Crepes:

1. Peel banana and add all crepe ingredients to a blender and blend until smooth.
2. Over medium low heat, heat up a frying pan or crepe pan with 1 tablespoon coconut oil.
3. Once pan and oil are hot, pour ¼ cup batter into pan and immediately swirl pan to distribute batter into a thin circle.
4. Cook about 3-4 minutes until top looks dry. It is important to be patient. If it doesn’t look dry, don’t try to flip it or it’ll fall apart. Just let it cook a little longer, but don’t let it burn.
5. With a thin spatula, carefully flip the crepe over and let the other side cook 2-3 minutes.
6. Lift onto a plate to cool and repeat for rest of crepes.
7. Assemble crepes by placing a spoonful of custard down the center of each crepe. Sprinkle with a handful of blueberries and pecans, then roll up both sides.
8. Top with additional custard, blueberries, pecans, and a dollop of coconut yogurt. This crepe also works great for dessert!

Chorizo and Sweet Potato Crepes

Prep time: 10 min

Cook time: 15 min

Yield: Makes 5 crepes

Ingredients:

Crepe Batter:

• 1 ripe plantain
• 2 eggs
• 1 Tablespoon water
• 1 teaspoon tapioca flour
• Pinch of salt
• Coconut oil for oiling the pan

Chorizo and Sweet Potato Filling:

• ½ pound ground chorizo sausage
• ½ onion, diced
• 1 red bell pepper, diced
• 1 small sweet potato, peeled and diced
• Black pepper to taste
• ¼ cup chopped cilantro for garnish
• ¼ cup queso fresco for garnish (optional)

Method:

Filling:

• Place all filling ingredients (except the garnishes) in a frying pan. Sauté until sausage is cooked through and sweet potatoes are tender.

Crepes:

1. Peel plantain and add all crepe ingredients to a blender. Blend until smooth.
2. Over medium low heat, heat up a frying pan or crepe pan with 1 tablespoon coconut oil.
3. Once pan and oil are hot, pour ¼ cup batter into pan and immediately swirl pan to distribute batter into a thin circle.
4. Cook about 3-4 minutes until top looks dry. It is very important to be patient. If it doesn’t look dry, don’t try to flip it or it’ll fall apart. Just let it cook a little longer, but don’t let it burn.
5. With a thin spatula, carefully flip the crepe over and let the other side cook 2-3 minutes.
6. Lift onto a plate to cool and repeat for rest of crepes.
7. Assemble crepes by placing a spoonful of filling in the center of each crepe and rolling up both sides.
8. Top with additional filling, cilantro, and queso fresco.

Both crepe recipes and the fillings can be prepared the day ahead, cooled, and kept in a sealed container in the fridge until ready to serve. You can also freeze the crepes by layering parchment paper between them in a freezer-proof container.

You’ll Also Enjoy:

• Southwestern Breakfast Frittata Recipe
• Plantain Protein Pancake Recipe
• On-the-Go Mason Jar Meals for Busy Athletes
• New on Breaking Muscle Today

Photo 1 courtesy of Shutterstock.

Photos 2 and 3 courtesy of Kari Lund.

The post 2 Grain-Free Breakfast Crepes: 1 Savory, 1 Sweet appeared first on Breaking Muscle.

Natto

Natto is by no means a new food. It’s been a traditional and popular, yet polarizing health food for centuries in Japan. About 7.5 billion packets of natto are sold each year. It’s clear that many people love it and eat it daily (it’s a popular breakfast staple), but some people just can’t stand the stuff.

Natto is essentially steamed soybeans that have been fermented with a bacteria called Bacillus subtilis and then aged for about a week. The resulting product looks like the soybeans have been covered in some sort of stringy slime (my wife said they look like alien eggs). This can be off-putting for some. The smell is even more of an issue for others, as it resembles the aroma of well-worn socks or an extremely strong cheese.

The Taste of Natto

I’m somewhat on the fence about natto’s palatability. I’ve tried it a couple times and the smell and texture are definitely tough to get used to. Natto is usually eaten with steamed rice, soy sauce or tamari, and chopped green onions. I had to douse my bowl with tamari to get the natto all down, which meant the sodium content of my meal skyrocketed.

For most people, new foods and flavors typically take about ten to fifteen tries to become familiar. While I’ll definitely try natto again sometime soon, I’m not really looking forward to it much. (By the way, in case you’re wondering, the worldwide natto federation is not paying me for this article, despite my “glowing” reviews.)

Even thought natto might be a tough food to stomach or at best an “acquired” taste, its unique nutritional profile might have you consider trying it anyway.

The Great Things About Natto

Excellent source of both vitamin K1 and K2 – Vitamin K1 can be found in green leafy vegetables, but few foods contain both K1 and K2. Both vitamins can help regulate blood clotting and improve heart health. And Vitamin K2 has been shown to possess significant anti-carcinogenic qualities, possibly helping to reduce the risk of prostate cancer by up to 35%.¹

Nattokinase for heart health – Natto is the only dietary source of nattokinase, an enzyme that also helps significantly with regulating blood clotting, and which has been shown to have a profound beneficial effect on protecting our bodies from heart disease and hypertension.²

Natto is a micronutrient powerhouse – In addition to vitamin K, natto contains sizeable amounts of vitamins C and B, as well as riboflavin, folate, B6, and even B12 (vegans rejoice). On top of that it has generous amounts of minerals such as calcium, magnesium, phosphorous, potassium, zinc, copper, and even iron (100g of natto contains 8.6 mg of iron). It’s also full of fiber to help you feel full on fewer calories.

Probiotics – Since Natto is a fermented food, it contains a whole host of beneficial bacteria, especially Bacillus subtilis, to aid in digestion and help to maintain a healthy gut flora balance.

Give Natto a Go

If you’re adventurous enough to try unusual foods, give natto a shot. You may even end up loving it instantly as some people do. Just take it right out of its package and put it on top of some steamed brown rice, add some tamari and chopped green onions, and maybe even use a little hot sauce. This meal will provide you with a nearly complete package of nutrients, some hard-to-find enzymes, and some powerful health benefits.

References:

1. Nimptsch K, Rohrmann S, Linseisen J, “Dietary intake of vitamin K and risk of prostate cancer in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC-Heidelberg).” The American Journal of Clinical Nutrition. April 2008.

2. Kim JY, Gum SN, Paik JK, et al. “Effects of nattokinase on blood pressure: a randomized, controlled trial.” Hypertension Research. August 2008.

Photos courtesy of Shutterstock.

The post Natto: The Most Amazing Food You’re Not Eating appeared first on Breaking Muscle.

What Breakfast Does

Literally, breakfast means that you are “breaking the fast” from your last meal or snack. Many people believe that because they were sleeping, they do not need to refuel their bodies. But while you are sleeping, the body is repairing, restoring, and detoxifying itself from the day’s internal and external stresses. The breakfast meal serves to refuel the body after fasting, as well as to fuel the body for the day ahead.

While a cup of coffee or tea may be the easiest way to “eat” breakfast, it is absolutely imperative that the body receives protein, carbohydrates, and a little bit of good fat. So one of the best things you can do for your body is to eat breakfast. And while this truth applies to all, it is that much more important for growing athletes who expend copious amounts of energy in their sports performance.

Breakfast Benefits

Did you know that breakfast eaters demonstrate higher levels of concentration (in school and on the field), increased problem-solving capabilities (in school and on the field), and a higher overall mental performance (in school and on the field) than non-breakfast eaters?

As well as increasing an athlete’s energy level, breakfast also helps boost metabolism throughout the day. Because you are starting the day by fueling yourself, your body is not in a state of calorie deficit. This drastically reduces the chances of overeating later in the day. And that’s only a little of the good news. A good, healthy breakfast also helps to maintain a steady blood sugar level, which can help prevent aimless snacking on high-carbohydrate or high-fat food later in the day.

According to Jen Ochi of the Cleveland Clinic, a healthy breakfast for a teen athlete should have between 500 and 750 calories and should include about fifty percent carbohydrates, thirty percent protein and twenty percent fat.

Even the Pros Do It

And who can argue with the success of breakfast-eating athletes such as Mia Hamm, Derek Jeter, or Michael Phelps?

• Retired soccer star Mia Hamm revealed that her breakfast usually consists of a breakfast burrito, filled with egg whites, tomato, and spinach on a whole-wheat tortilla or a breakfast sandwich made of whole-grain bread with egg, avocado, and tomato.
• New York Yankee, Derek Jeter has reported his breakfast consists of an egg-white omelet with ham and cheese, or a vegetable omelet with broccoli or red and green peppers, or, on occasion, oatmeal.
• And there are the legendary breakfasts of Olympic gold medalist, Michael Phelps. The Olympic swimmer said as a teenager he ate three fried-egg sandwiches with cheese, lettuce, tomato, fried onions, and mayonnaise, plus an omelet, grits, French toast, and pancakes.

Planning Ahead Helps

Still arguing the benefits of eating breakfast, citing that you are too pressed for time? Then you, as an athlete, are robbing your body of the nutrients needed for good health, as well as robbing yourself of the energy needed to perform optimally during workouts or competitions. We all have the same amount of time in a day to do or not do something. And just as we find time to eat lunch, have snacks, and eat dinner, we should find time to eat a healthy breakfast.

To help ease the early morning rush and to still fit breakfast into your day, try these night-before preparation tips, and a healthy breakfast will be yours when you wake up:

• Cook ahead. Make breakfast the night before and reheat, if necessary, in the morning.
• Set the stage. Figure out what you will eat for breakfast the night before. Then, set out dry ingredients and any bowls, equipment, or pans needed, so they will be ready for use in the morning.
• Pack it up. Make a to-go breakfast the night before. In the morning, grab it and go.
• Use leftovers. Last night’s dinner can be revisited and reheated for your breakfast.

Healthy Breakfast Ideas

Still, this is all easier said than done. Young athletes know they should eat breakfast, but they may be limited to options based on the food available in the household. They may be dependent on school breakfasts, or they may not know how to put a nutritious breakfast together.

Jim Carpentier, a certified strength and conditioning expert, offered some useful, healthy, and quick ideas (under five minutes preparation time) for youth athlete breakfasts in his article How to Create the Breakfast of Champion Athletes:

• A handful of nuts or seeds with raisins, a glass of milk or string cheese, and a buttered whole-grain bagel (690 calories)
• Apple slices topped with peanut butter, buttered whole-grain toast, and a glass of milk (455 calories)
• Banana with a cup of plain yogurt, mixed with nuts (435 calories)
• A bowl of whole-grain cereal and milk, topped with raisins and nuts, and a glass of milk (635 calories)
• Two hard-boiled eggs, a buttered whole grain bagel, orange slices, and string cheese (610 calories)
• Five-minute egg sandwich: Blend two eggs with a half-cup of milk in a bowl. Add a pinch of salt and pepper. Place the bowl in a microwave and cook for three minutes (depending on your microwave). While the eggs are cooking, put two slices of whole grain in a toaster. The toasted bread and eggs should be done at nearly the same time. Use a spoon to remove the eggs from the bowl and slide them between the two slices of toast. Have a piece of fruit with the sandwich (580 calories).
• High-calorie meal for athletes who want to gain muscle mass: Oatmeal, two eggs, a banana, two glasses of whole milk, and a handful of almonds (885 calories).

Conclusion

What did you eat for breakfast today? The importance of eating a healthy breakfast cannot be overstated or underestimated. And yet, according to Dr. W. Cochran, vice chairman of the Department of Pediatrics of the Geisinger Clinic in Pennsylvania, approximately eight to twelve percent of all school-aged kids skip breakfast.

The statistics only get worse, as children enter adolescence. By the time kids enter adolescence, as many as twenty to thirty percent have completely given up the morning meal. Don’t fall into this trap. Whether you are fueling for the day or fueling for performance, breakfast truly is the most important meal of the day. So, as millions of moms say each day, “Sit down and eat your breakfast.”

References

1. Nancy Clark, Breakfast: The Most Important Meal of an Athlete’s Day, Active.com, Accessed 8/10/14.

2. The Case for Eating Breakfast, Healthy Children Magazine, 2009. Accessed 8/11/14

3. Healthy Breakfast Ideas: What Pro Athletes Do In the Morning, Huffington Post, 6/1/2013. Accessed 8/10/14.

4. Mike Samuels, Healthy Breakfast Ideas for Teen Athletes, LIVESTRONG, January 11 2013. Acessed 8/10/14.

5. Jim Carpentier,How to Create the Breakfast of Champion Athletes, STACK, January 2013. Accessed 8/09/14.

Photos courtesy of Shutterstock.

The post Breakfast Is for Champions: Why Kids Need a Morning Meal appeared first on Breaking Muscle.