4 Quick Breakfast Options for a Pre-Game

If your young athlete is like mine, breakfast is not their ‘thing’.  I am strong believer of “Breakfast is the most important meal of the day”.  A good breakfast fuels the body giving young athletes the energy and focus they need for the day.  But not every breakfast is the same.  An early morning game should not be fueled the same as a school day breakfast.

When young athletes have early morning games or training, what they eat affect their athletic performance.  If they skip breakfast or eat junk food before a game, will have a significant impact on how they play.

Carbs are macronutrients that are essential for energy, specially for a pre-game.  Eating carbs before a game is ideal since they digest faster than fat and protein.  Carbs gives young athletes enough energy to perform preventing bloating and feeling sluggish.  Eating large portions before a game, protein and fatty foods affect the gut, possibly causing cramps and other digestive distress.

Here are four examples of quick and healthy breakfasts to fuel your young athlete before an early morning game or training (1-2 hr before activity):

1. Smoothies

Smoothies are quick to make with just about any fruits you have at home.  Keeping frozen fruit around at all times makes it easy to make it a nourishing and pick me up quick meal before an athletic event.  Here is an example of one:

1 medium banana (ripe or frozen)

1.5 cups of frozen strawberries

1 cup almond milk (or 1/2 cup orange juice)

1 cup ice

Place all ingredients in a blender, with liquid first, the pulse until smooth

2. Trail Mix

1/2 cup of Trail Mix is practical to just grab and go.  Easy to make, just choose dried fruit such as cranberries, bananas and raisins, dark chocolate, seeds such as pumpkin seeds, and few nuts.  What a way to get not only natural sugar but vitamin C to support the immune system 🙂

Note: when choosing cranberries and raisins, check for no preservatives (sulfur dioxide) or artificial ingredients.  The only ingredient listed should be the fruit itself!

3. Toast with Almond Butter

A quick grab ‘n go protein snack that you can fold over and enjoy.  A slice of toast with almond butter gives young athletes vitamin E that protect there cells from oxidation damage. For supporting metabolism and facilitation of muscle contraction, switch from peanut butter to almond butter to benefit from its Magnesium content.  Preferably,choose almond butters that are raw  or this almond butter, free of chemicals, without additives and in glass jars.

4. Easy & Tasty Pancakes

One hearty pancake with fruit. There are pancake mixes like this one that are easy to make all you have to do is add water.  They still come out fluffy and tasty, top it with a fruit and voila!  Pancakes make a great pre-workout breakfast with the carbs and protein need to train well.

Find more wholesome, body fueling food picks for young athletes here.