Wellness Wednesday: 20 Breakfast Options to Help Refuel After Morning Practice
A coach once asked me:
“What foods can I ask my parents to buy and drop off for after a morning practice?”
As an athlete, proper nutrition is essential to help you recover and refuel after a tough practice. For parents who want to provide their athletes with a healthy breakfast, here are 20 breakfast ideas that you can easily pack and drop off after their morning practice. Some are cooked fresh and others can be bought.
- Greek or Kite Hill high protein vegan yogurt with low added sugar granola and fresh fruit (Chobani, Bear Naked)
- Hard-boiled eggs with carrot sticks and hummus (Nature’s Promise, Sabra)
- Peanut butter and banana sandwich on whole wheat bread (Natural Skippy, Dave Killer Bread)
- Oatmeal with almonds, raisins, and honey (Quaker, Blue Diamond), make with reg, soy, fairilife milk or protein shake. These can be high protein, low added sugar oatmeal pkts such as Kashi and Kodiak.
- Whole wheat English muffin with cream cheese and smoked salmon (Thomas’, Philadelphia). Add a fruit of choice.
- Trail mix with dried fruit, dried edamame and nuts (Planters, Ocean Spray).
- Apple slices with almond butter and cheese sticks (Jif, Sargento)
- Turkey and cheese wrap with veggies and hummus or avocado (Boar’s Head, Mission)
- Breakfast burrito with scrambled eggs, Olive oil, feta cheese, and salsa (El Monterey, Tostitos). You can also buy frozen ones.
- Smoothie with protein powder, spinach, and frozen fruit (Orgain, Dole)
- Bagel with morning star patties or veggie burger (Lender’s, Philadelphia), paired with Primal kitchen chipotle mayo and fruit of choice. Jimmy Dean Delight frozen egg sandwiches are also popular.
- Cottage cheese with fresh berries and honey (Daisy, Driscoll’s)
- 20g Protein bar with Lara bar (Quest, Think, Garden of Life high performance vegan bar)
- Grilled chicken and veggie skewers drizzled with olive oil and sea salt (Perdue, Green Giant) with pineapple
- Banana and blueberry, flax pancakes with drizzled pure maple syrup and more banana and blueberries on top.(Kodiak Cakes) These can be made in a sheet pan and cut in squares.
- Breakfast parfait with yogurt, grape nuts and fresh fruit (Fage, okios pro). Can bring tubs of Greek yogurt to keep the cost down and decrease waste.
- Avocado toast with eggs and hot sauce (Wholly Guacamole, Cholula) with an 8oz Naked smoothie.
- Protein shake with almond milk, banana, and peanut butter (Orgain, Silk). Could have some blenders donated and make on site.
- Quinoa breakfast bowl with nuts, fruit, and honey (Ancient Harvest, Nature Nate’s) Made with soy or fairilife milk.
- Breakfast pizza with eggs, veggies, and cheese on whole wheat or gluten free crust (Caulipower, Eggland’s Best)
These are just a few of the many breakfast options that you can prepare for your athletes. Remember to choose foods that are high in protein, complex carbohydrates, and healthy fats to ensure that your athlete is getting the nutrients they need to succeed in the pool. Remember to include a bottle of water or a sports drink to help your athlete stay hydrated and replenish lost electrolytes after a strenuous session.
Dawn Weatherwax (RD, LD, ATC, CSCS) is a registered/licensed dietitian with a specialty in sports nutrition and founder of Sports Nutrition 2Go and Dawn Weatherwax Sports Nutrition Academy. She has been working with swimmers for over 25 years and has launched a sports nutrition academy for athletes. In addition, she is an athletic trainer with a certification in strength and conditioning from The National Strength and Conditioning Association.