Breakfast for people who do sports: ideas and suggestions

It’s not enough to just put something in your belly and call it breakfast. Coffee is not breakfast. A piece of toast is not breakfast. The first meal of the day must be a ritual, and precisely for this reason it must be complete and balanced. Even more so if you’re an athlete, for it is during sleep that your body is working to recover from muscular stress.

Oftentimes, people who exercise hard and want their diet to support muscular effort and improve performance underestimate the importance of breakfast.

So how can you start the day on the right foot?

If you eat breakfast very early, it might be a good idea to opt for a protein-based meal to keep blood sugar levels stable. Alternatives to animal products include plant-based proteins like açaí berries, rice and hemp, which provide not only a good dose of protein but iron, calcium and magnesium as well.

A sweet breakfast is weighted more towards carbohydrates, so adding a source of fat to balance the sugars can be sufficient. Options include shaved coconut, nut butter (almond or hazelnut), avocado, and dried fruit.

If you prefer training on an empty stomach, it’s important that your post-workout breakfast includes both carbs and protein, and the portions should be a little more generous than usual.

Let me leave you with these suggestions:

  • Smoothie of almond milk + fresh fruit and cinnamon + 1 tbsp of hemp protein
  • Smoothie of coconut milk + fresh fruit + 1 tbsp of chia seeds
  • Crêpes prepared with hemp protein and bananas, topped with 100% almond butter
  • Pancakes and a ripe banana +a handful of almonds
  • Porridge with rolled oats and almond milk (or water), with cinnamon and agave syrup + fresh-squeezed orange juice
  • yogurt + 1 tbsp of sprouted rice protein + granola (with rolled grains and nuts)
  • Budwig cream: blend 3 tbsp of rolled oats with a few almonds and 1 tsp of flax seeds. Set aside. Blend yogurt with powdered cinnamon, a half banana and another fruit of your choice. Add powdered grains and nuts and blend together.

Breakfast is a ritual, don’t forget it!

Dott.ssa Francesca Oggionni Dietista



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