How to Make a Breakfast for Athletes

Making a breakfast for athletes is an activity that is increasingly carried out by all people who want to practice a type of sport.

They say that breakfast is the most important meal of the day, something that is especially important when doing sports, since a good breakfast will help you get more strength and energy when doing sports.

A good breakfast for athletes recharges the glycogen reserves in the muscles, thus achieving an increase in muscle strength and also an increase in power, achieving of course an improvement when performing sports activity.

On the other hand, if we do not eat breakfast correctly, we could find ourselves weak and without strength when it comes to sports, lowering our energy and therefore our performance in sports.

Many people believe that they know how to make a breakfast for athletes correctly; however, many people make many mistakes, only gaining weight and not providing enough energy to the muscles.

In this article we are going to learn how to make a breakfast for athletes correctly, thus maximizing your performance without gaining fat, something that we all want to achieve

What do you need to make a breakfast for athletes?

  • Oatmeal can be in the form of oatmeal, oat bran or rolled oats.
  • Milk.
  • Honey.
  • Eggs.
  • A coffee or energy drinks.
  • To banana.
  • to yoghurt

Instructions to make a breakfast for athletes

  1. Get the source of slow carbohydrates:
    The first thing that a good breakfast for athletes should have is a reliable source of carbohydrates, which is the main fuel for the muscles of our body. To do this, we are going to use slow carbohydrate sources, which are useful for sports since they are the ones that are released slowly in our body, which is more interesting for us if we do not want to run out of energy quickly. My favorite is oatmeal, as it is tasty, comes in various forms and is easy to eat. You can put it with milk, in the form of oatmeal making some oatmeal pancakes or put it together with yogurt.
  2. Nervous energy:
    Apart from the food that we put in our body, we also need to put something that stimulates us, since this way, our performance will increase. The best way is to drink caffeine, since caffeine activates us and apart from that it is a powerful fat burner for our body. The normal thing is to have a coffee, but energy drinks are also good for activating us, so you can choose the option you want, but do not drink more than 3 coffees/energy drink bottles a day, since that is already bad for our health.
  3. Fast carbohydrate source:
    If you are going to do strength sports, it is better to choose faster carbohydrates, since they are released more quickly in the muscle and make them more explosive. Forget about sugar and opt for natural sources such as bananas honey (without abusing) or tropical fruits such as cherimoya or mango, since they have sugars, but they are natural and are not bad for your health.
  4. Source of protein and fat:
    We also need some protein and fat, since muscles are made of amino acids and fat in small amounts gives us powerful energy for the whole day. The best source of protein and fat is the egg, as it contains 50% of each (100% protein in the white and 100% fat in the yolk). In addition, the fact that the egg gives cholesterol is an absurd myth, so you can take it whenever you want with hardly any consequences.
  5. Oatmeal pancakes, the perfect breakfast:
    If you want a breakfast that includes everything, opt for oatmeal pancakes, which have all the ingredients mentioned and are very easy to make. Mix an egg with 100 grams of oatmeal, with a yogurt and with a little honey and beat it until it is a homogeneous paste. Now put it in a pan until it takes a pancake shape and you have your ideal breakfast for athletes, as long as you also have a little caffeine.

Tips for making a breakfast for athletes

  • When to have breakfast: A question that you ask a lot is when to have breakfast and the answer is to do it 2 hours before training. If it is taken before, we will go to play sports with a full stomach, which makes us feel very heavy and if it is taken after, we will lose all energy, therefore, have breakfast for two hours of playing sports.
  • Avoid junk food: Avoid eating dirty macronutrient sources, and by dirty I mean empty calories. Avoid sugar at all costs, since it is an energy that is not used, the same as with Trans and saturated fat.

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