Breakfast for Athletes


An ancient saying teaches: you eat breakfast yourself, share your lunch with a friend, leave the dinner to the enemy.

 Athletes who never eat breakfast don't get the need to wake up their bodies out of fasting mode and kick-start their metabolism. Skipping breakfast hurts academics, sports performance, workout effectiveness and overall health.

If you skip breakfast you lack of nutrients at the beginning of the day what has a negative impact on metabolic processes, performance and other important indicators. Its possible to fill the energy deficit during the day, but to stabilize the metabolism without a full breakfast will not work. This circumstance explains the fact that refusal of morning meal does not contribute to weight loss, but rather to gain weight.

The use of breakfast for the body:
  • Acceleration of metabolism (an average of 5 %).
  • Carbohydrate and high-energy foods are better absorbed in the mornings.
  • Breakfast helps maintain a stable weight and helps reduce appetite during the day.
  • Breakfast improves blood composition.
  • Reduces the amount of harmful cholesterol compounds.
Breakfast Guidelines
  • A good breakfast should contain 500 to 750 kcal, roughly half from carbohydrates, 25 % from protein and 25 % from fats. Ideal breakfast carbohydrate foods are fruits and vegetables, whole grain cereal such as oatmeal and whole grain breads. Great sources of breakfast protein are eggs, nuts, seeds, peanut butter, milk, cheese, yogurt and meat.
  • Start with one or two glasses of water for adequate hydration following a night's sleep. Squeeze some lemon or lime juice in the water for added flavor.
  • Drink one cup of coffee or of black or green tea with your breakfast. Coffee and tea have antioxidants that boost immunity and help prevent disease. Caffeine can also provide energy, enhance metabolism and promote endurance.
  • Whole fruit contains fiber, which enhances digestion, and delivers more antioxidants within their skins and pulp than juices, which often contain added sugar.
Some Breakfast Suggestions
  • A handful of nuts or seeds with raisins, glass of milk or string cheese and a buttered whole grain bagel.
  • Apple slices topped with peanut butter, buttered whole grain toast and a glass of milk.
  • Banana with a cup of plain yogurt mixed with nuts.
  • A bowl of whole grain cereal and milk, topped with raisins and nuts, and a glass of milk.
  • Two hard-boiled eggs, buttered whole grain bagel, orange slices and string cheese.





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