If You Are An Athlete You Should Eat This For Breakfast | Top Meals

Breakfast Guide

It might be a joke for many athletes, as runner beans are not the typical breakfast staple.

Many sports nutrition businesses are doing well, and whatever the level of competition, many athletes and coaches know the results on the track or field.

These results can be achieved by having the right training programs and the proper diet, especially breakfast. 

What should an athlete eat for breakfast? An athlete should have 50% carbohydrates, 25% protein, and 25% fat. Also, you can have a healthy breakfast that has fruits and vegetables, whole grains, and rye bread. Proteins can be achieved by eating eggs, nuts, cheese, yogurt, milk, and meat.

In this article, you will have a better understanding of the guidelines many coaches follow in terms of their athletes’ breakfast or diet in general.

You can also find some of the famous athletes and their favorite breakfasts before doing their training.

A Few Guidelines: What Do Athletes Eat?

Many people wonder what athletes eat on a day-to-day basis. Maybe you are an aspiring athlete who wants to start your day with a healthy regimen.

Whether you are competing or just trying to improve your fitness level, you need to know what athletes eat for breakfast. It will provide you with a hint of what they set for themselves for a day of training or even a competition.

Count on Those Calories

Depending on your discipline, your calorie intake will vary; the recommended amount will also vary depending on your physical activity levels.

If you are training for a speed event or any that requires short bursts of energy compared to the long term, you need to stick to a closer average. This average varies from a daily calorie intake of 2000 for women and 2,500 for men.

But if you are training for a distance, which usually requires more intensive training, you might need to consume up to 5,000 calories a day to keep yourself going.

Just remember that this is over a day, so you do not need to cram all those calories in your breakfast.

Compete With Carbs But Don’t Pass on Proteins or Fats

Carbohydrates are your body’s primary source of energy. To be able to boost your muscles and improve your stamina, you need a meal plan loaded with carbs.

It is recommended that any athlete’s meal plan, especially breakfast, consist of 50% carbs, 25% proteins, and 25% fats.

Usually, if you are looking at a healthy breakfast, you need to have some fruits and vegetables, some whole-grain cereal, and some rye bread. Proteins and natural fats can be derived from eating eggs, nuts, cheese, yogurt, milk, and meat.

How Do Athletes Hydrate?

Nutrition for many athletes includes having the perfect balanced diet and also staying hydrated. With intensive activity, you need to stay hydrated at all costs.

It is recommended that an athlete’s day should begin with at least two glasses of water to hydrate properly. Water is the best drink of choice over any kind of juices.

While many fruits are highly recommended for their fibers and level of antioxidants, fruit juices should be overlooked because they contain more sugar and less good stuff found in fruit skins.

There are plenty of articles about the negatives of having too much caffeine, but it plays a vital role in an athlete’s diet. It provides energy and promotes endurance when enjoyed in the right way.

Top Meals for Athletes

If you want to be a serious athlete, a massive part of your development involves the right nutrition and diet. It also includes proper training, so you might need the right foods to get the best from your body.

Here are some of the meals that many medal-winning athletes around the globe consume:

Bran Cereal – Jessica Ennis

When eating healthily, one of the biggest enemies is those mid-morning munchies that have you going to the vending machine. To avoid this kind of unwanted hunger before lunch, you should eat a meal that is high in fiber.

Ennis reiterates that she does this every morning to keep her hunger at bay. You know it is working if a superstar heptathlete says so.

Not only does this brand of cereal contain a lot of fiber to keep her full for the day of training, but it also boasts an impressive amount of iron that helps keep energy levels as high as possible.

Greek Yoghurt With Granola – Ashton Eaton

Granola is known to be rich in complex carbohydrates. For Ashton Eaton, this gives him the energy he needs to complete a decathlon.

Granola paired with Greek yogurt also provides calcium vital for bone strength. Plus, it has enough protein to help with muscle growth and repair.

Greek yogurt and granola might be simple, but it is a highly effective meal to start your day. If it is good enough for this Olympic gold medalist, you know it is good enough for many aspiring athletes.

Grilled Chicken – Mo Farah

Like many athletes, Mo Farrah is a big believer in getting enough protein, even if it is for breakfast. One way he does this is by eating grilled chicken after training sessions, as it aids in recovery after his exercise.

This is because chicken has high protein levels and it contains a range of B vitamins that will provide you with a great post-workout energy boost.

Meanwhile, if you wish to make this meal as healthy as you can, be sure to remove the skin from the chicken, as this drastically reduces the amount of saturated fat in your chicken meat.

Scrambled Eggs and Avocado – Lindsey Vonn

Eggs are rich in protein, and Lindsey Vonn, who is an alpine skier, has her own version of this. She makes scrambled eggs with avocado, cilantro, salsa, mushrooms, and caramelized onions.

Avocados are favorites of many athletes because they are high in monounsaturated fats, which can help heart health.

They also consist of folate acid, vitamin C, vitamin E, and vitamin K, which all have anti-inflammatory properties. This means they can aid in faster recovery after any physical activities.

Not to mention, this particular breakfast meal is easy to prepare and a perfect option for training.

Pasta – Andy Murray

Andy Murray is a popular tennis player who needs to eat a staggering 6000 calories a day to be able to meet the outstanding demands of playing tennis.

For obvious reasons, these calories need to be from healthy sources, and that includes pasta dishes. The carbs found in many pasta dishes can help to top up your energy levels.

When served with lean meat such as chicken and turkey, it will also promote muscle recovery and strength development.

If you want to amp up the healthy version of this dish, you can serve it with whole wheat pasta to acquire the added benefits of fiber, iron, and folic acid.

Peanut Butter and Jelly Sandwich – Peter Vanderkaay

Many of you might consider peanut butter unhealthy because of its sweet taste. However, as long as it is a natural type with low sugar and sodium, peanut butter makes for a great healthy meal.

You can find magnesium that can help in bone development in many peanut butter, and it is a good source of unsaturated fats.

Meanwhile, the combination of jam and peanut butter on a sandwich is a favorite of many, including American swimmer Peter Vanderkaay.

It provides him with B vitamins, iron, and zinc, and you can add bananas to increase your potassium intake.

Fruit Smoothie – Chris Hoy

Many people do not like the feeling of having to eat so many foods first thing in the morning. If that’s the case for you, you should consider following the gold medal winner in track cycling, Chris Hoy, who eats healthy fruit smoothies.

Smoothies are delicious and easy to make. They are also filled with antioxidants, calcium, and vitamins. You can add apples to the smoothie, as they help maintain and improve your cardiovascular health.

Beans on Toast – Tom Daley

Many people like to complain that they simply don’t have time to eat healthy food. If anyone can dispel that myth, it is Olympic diver Tom Daley.

Despite having so many things to do in one day, he always finds time to eat healthily. One meal in particular that he eats is beans on toast, as it’s very quick and easy to prepare.

Not to mention, you can easily get a fantastic source of energy from the low glycemic index of baked beans.

Salad Sandwich – Sally Pearson

For many athletes, a salad sandwich might not seem appetizing. But it is different for Australian hurdler Sally Pearson, as this is her favorite sandwich of all time.

It is especially true if the sandwich is eaten on wholemeal bread, as it is a good source of fiber, vitamin B, and vitamin E.

If there is watercress, spinach, and romaine between the bread, you will be able to benefit from vitamin K, vitamin A, vitamin C, magnesium, and folate.

It all helps with your muscle function, strengthens your immune system, and builds your bone strength.

Avocado With Salmon – Paula Radcliffe

If you plan to run 216.2 miles on a poor diet, you will have a hard time doing so, and it would be competitive suicide. Paula’s diet consists of a meticulous diet program.

One healthy dish she consumes from time to time is avocado topped with salmon.

Salmon is considered a muscle-building protein, and it contains high levels of Omega-3 fatty acids, which is great for keeping your mind sharp.

In addition to all those tasty health benefits you get from avocado, it can help with your cardiovascular health.

Three Fried-Egg Sandwiches – Michael Phelps

Believe it or not, Michael Phelps is an American swimmer who needs to consume a staggering 12,000 calories per day. To put Phelps’ colossal intake into perspective, the average man should consume 2500 calories a day.

Usually, Phelps starts his day with three fried egg sandwiches with cheese, tomato, lettuce, fried onions, and, of course, mayo.

But this kind of breakfast does not stop there. The next meal is a five-egg omelet, one bowl of grits, three slices of French toast with powdered sugar, and three chocolate chip pancakes.

All will be washed down with two cups of coffee. Talk about one big breakfast here! This kind of substantial breakfast contains many vitamins and minerals plus proteins from eggs and B vitamins from the grits.

Ackee and Saltfish – Usain Bolt

Usain Bolt is known to be the fastest man in the world, and he usually starts his day with a traditional Jamaican dish of ackee and saltfish, along with dumplings, cooked banana, yellow yam, and potato.

This meal can provide the runner with enough protein, potassium, fiber, and carbohydrates.

The yam in this dish is called a superfood. It has only 177 calories per cup and it contains 34% of the daily required vitamin C, 40% of vitamin B6, and 26% of potassium.

If this is what it requires to set a 9.36 world record for the 100-meter sprint, it must be good. 


Overall, there are plenty of breakfasts that you should try if you are planning to be an athlete. Just remember to have a solid diet path partner to fuel whatever you will be doing with your exercises.

Keep in mind that protein intake varies depending on the sport and training you’re going through. Consult with your dietician or nutritionist before starting your athlete journey.

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