If you are struggling to get your youth athlete to eat breakfast then we’ve got some great breakfast ideas for youth athletes, just for you! Breakfast isn’t just the first meal of the day – it’s FUEL for your youth athlete’s PERFORMANCE, STUDIES, and RECOVERY. A great breakfast can mean the difference between feeling SLOW on the pitch and SLUGGISH in the classroom or being FAST and FOCUSED.
WHY BREAKFAST MATTERS FOR YOUTH ATHLETES
Skipping breakfast in the morning is a bad idea and can leave your youth athlete feeling TIRED, UNFOCUSED, and even WEAK during training or school. Without the right fuel, your youth athlete might struggle to concentrate, experience energy crashes throughout the day, and miss out on the essential nutrients needed for growth and recovery.
A good breakfast for youth athletes should include a mix of CARBOHYDRATES, PROTEIN, FATS, and FRUITS OR VEGETABLES. Carbs provide the ENERGY needed for training and competition, protein helps BUILD and REPAIR muscles, fats support HORMONE FUNCTION, and fruits or vegetables supply VITAMINS and MINERALS to support overall health and immune function. Hitting all these components will ensure an excellent breakfast for youth athletes.
Here are 5 HIGH-PROTEIN BREAKFAST IDEAS FOR YOUTH ATHLETES that will give them the ENERGY they need to DOMINATE the day on and off the field!
1. PROTEIN-PACKED EGG MUFFINS
- 6 large eggs
- 1/2 cup diced spinach
- 1/2 cup diced peppers
- 1/2 cup cherry tomatoes, halved
- 1/4 cup shredded cheese (optional)
- Salt and pepper to taste
- 2 slices whole grain toast
Whisk eggs with vegetables and seasonings. Pour mixture into a greased muffin tin and bake at 180°C (350°F) for 20-25 minutes. Serve with whole grain toast for a balanced meal full of PROTEIN and CARBS.
2. SUPER SMOOTHIE BOWL
- 1 cup Greek yogurt
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 1 small banana
- 1/2 cup spinach
- 1/4 cup granola
- 2 tbsp chopped nuts (almonds or walnuts)
Blend yogurt, berries, banana, and spinach until smooth. Pour into a bowl and top with granola and nuts for a CRUNCHY and NUTRIENT-DENSE start to the day.
3. POWER-PACKED SCRAMBLED EGGS
- 3 large eggs
- 1/4 cup sliced mushrooms
- 1/2 cup spinach
- 1/4 avocado, sliced
- 2 slices whole grain toast
Scramble eggs with mushrooms and spinach in a pan. Serve with toast and sliced avocado for the PERFECT combo of PROTEIN, HEALTHY FATS, and FIBER.
4. OVERNIGHT OATS ENERGY BOWL
- 1/2 cup rolled oats
- 1/2 cup milk (dairy or plant-based)
- 1 tbsp chia seeds
- 1/2 grated apple
- 2 tbsp chopped nuts (almonds or walnuts)
- 1 tsp honey (optional)
Mix oats, milk, chia seeds, apple, and nuts in a jar. Refrigerate overnight and enjoy a grab-and-go meal loaded with CARBS, FIBER, and PROTEIN.
5. NUT BUTTER & FRUIT TOAST
- 2 slices whole grain toast
- 2 tbsp almond or peanut butter
- 1 small banana, sliced
- 1 tsp chia seeds
Spread nut butter on toast, top with banana slices, and sprinkle with chia seeds for a PERFECT balance of HEALTHY FATS, CARBS, and PROTEIN.
THE IMPORTANCE OF A BALANCED BREAKFAST IDEAS FOR YOUTH ATHLETES
Making the right breakfast choice can help your youth athlete STAY ENERGISED, FOCUS BETTER, and PERFORM AT THEIR BEST. A nutrient-packed breakfast fuels their best efforts at training, aids recovery between sessions/competitions, and sets them up for success throughout the day at school too. What parent doesn’t want that for their child? Well let’s get their breakfast right!
Want to make sure your child is getting the RIGHT nutrition for their sport? Or need more breakfast ideas for youth athletes? BOOK A FREE ONLINE NUTRITION CONSULTATION with our expert team and get a personalized plan to FUEL their success!
CLICK HERE TO BOOK YOUR FREE CONSULTATION NOW!
I hope you found these breakfast ideas for youth athletes helpful!
Yours in sport,
Rob Anderson
