By Tasija Karosas, Swimming World College Intern
“Breakfast is the most important meal of the day” – That phrase has been ingrained in your head since you first learned how to speak. Well, it’s the truth!
Breakfast gives you energy to power through a busy day. Although breakfast may indeed be the most important meal of the day, it can also be one of the toughest to prepare. Mornings are hectic, especially at 5 a.m. before practice. You set your alarm to the last possible minute so you can drag yourself out of bed and still make practice on time. Food does not cross your mind until you’re halfway through practice. Then you’re counting down the minutes so you can rush to the locker-room, change, and stuff your face with whatever kind of protein bar you have smashed at the bottom of your swim bag.
So, how do you get enough energy fuel you through a morning practice without waking up any earlier? There are so many easy and nutrient-rich breakfast recipes that can fuel your body so you can be your best in and out of the pool.
Here are three basic breakfast recipes that will make you WANT to get out of bed at 5 a.m. for practice!
1. Overnight Oats
Photo Courtesy: Tasija Karosas
Ingredients:
1 cup plain oats
1 tsp. cinnamon
½ cup blueberries
½ cup strawberries
1 tsp. flaxseed
1 cup almond milk
Preparation: Mix together all ingredients in a cup or a bowl the night before, and store the mixed ingredients in the fridge. Enjoy in the morning!
If you are an oatmeal lover, you will love overnight oats! The best part is that it’s an easy grab-and-go breakfast. A few bites before practice and your muscles will come alive again after a full night’s rest. The oats and the fruit will help rebuild the glycogen stores that you need to replenish.
2. Breakfast Quinoa Bars
Photo Courtesy: Tasija Karosas
I found this recipe online but tweaked a few ingredients to make it perfect for me! Feel free to adjust it to your own tastes.
Ingredients:
1 cup whole wheat flour
2 cups cooked quinoa
2 cups oats
2/3 cup of chopped pecans and/or almonds
1 tsp. cinnamon
1 tsp. baking powder
1 tbsp. of flaxseed (optional)
2/3 cup peanut butter
½ cup honey
2 eggs
2/3 cup applesauce (optional)
1 tsp. vanilla
¼ cup dried cherries (optional)
¼ cup of chopped dried apricots (optional)
½ cup of chocolate chips (optional)
½ cup shredded coconut (optional)
Preparation: In a bowl, combine applesauce, honey, eggs, peanut butter, and vanilla; mix well. Add the rest of the ingredients and stir. Pour into a medium size pan and top with shredded coconut. Bake at 375 degrees for approximately 20 minutes. Cool and store in a refrigerator.
You can bake a pan of these breakfast bars Sunday night and eat them throughout the week. What makes them stand out from other breakfast or power bars? Well, you make them yourself, so you know there are no preservatives or added sugars to worry about. In addition, they can be easily customized to your personal taste.
3. Toast with Almond Butter and Banana
See feature photo for a visual…
Ingredients:
2 slices of whole-wheat toast
2 tbsp. almond butter or peanut butter
1 whole banana
½ tbsp. honey
Preparation: Spread almond butter on toast. Add sliced banana to the almond butter. Drizzle honey on top.
Although this recipe may take a bit more time than you want in the morning, it is nutritious AND tasty. It is great for anyone who has trouble holding down his or her food during practice. This recipe contains four simple ingredients, which make it light on the stomach, while giving your body the ability to absorb the nutrients quickly– plus it is a quick and easy to make.
Honestly, breakfast is the most important meal of the day. Treat your body right by starting off the day with a nutritious breakfast. Planning ahead with one of these simple recipes will make waking up at 5 a.m. that much easier!
Sergei Haukka näyttääks tutulta? ?
This will come in handy ;(
Sandra Flores
Mejor cereal con leche jaja
Julian Garcia Gabriela Barragan
I love it. Please keep posting these good ideas.
Amy Smith
NOTHING fuels a workout like quinoa does. I eat a little 60 minutes before swim ( i wake at 4) and it keeps me going. A whey protien shake in a shaker on deck in your swim bag ( with whatever else you wanna through in the shaker) makes for an incredibly easy and immediate source of nutrition right after cool down.
NOTHING fuels a workout like quinoa does. I eat a little 60 minutes before swim ( i wake at 4) and it keeps me going. A whey protien shake in a shaker on deck in your swim bag ( with whatever else you wanna through in the shaker) makes for an incredibly easy and immediate source of nutrition right after cool down. I put 100% whey (27g protien) 1 ts spirulina, 1 ts 100% cocoa, stevia. If i needed glucose i could add raw sugar or something (
Chocolate milk is also recommended after training
John Gatfield ??
Lexi Sims
Must try it – always in a dilemma over what to quickly grab before training – can’t stomach much.