3 Pre-Practice Breakfasts for Athletes

How many times have you gone to training feeling sluggish, weak, or “like you were running through the mud”? To be honest, do you skip your pre-practice breakfasts?

What if we told you that we could immediately help you stop feeling “sluggish” by incorporating the right things before practice?

Our team of Sports RDs helps athletes just like you come up with a fueling plan that will maximize your performance results. Incorporating easily digested carbohydrates, lean protein, and moderate fat pre-training will help you feel energized and allow you to do what you do best: play your sport! 

Oftentimes players go to practice without breakfast due to busy schedules, fear of GI upset, and misinformation. Skipping this important meal will make you feel sluggish because your muscles do not have enough energy to function at their maximum. Eating breakfast is important to help provide this energy to the muscles and ensure your energy stores are topped off. Not only will your performance be better but practice is much more enjoyable!

To get started fueling before training, try one of these 3 pre-practice breakfasts to stay fueled during training. All of these breakfasts are rich in quick-acting carbohydrates, lean protein, and easy-to-digest fat. Eat them 1-2 hours before and you’ll be all set!

1. Blueberry Almond Smoothie

Smoothies are a great option for pre-training because since they are blended up, they are easier to digest and get down for those who don’t have much of an appetite in the morning. This helps minimize GI upset during practice which a lot of athletes worry about. They also are a good way to hydrate before! Extra bonus for helping to cool down during the hot summer months.

You can find the recipe HERE.

2. Overnight Oats

One barrier many athletes have to eat breakfast before practice is that they don’t have time to make food. This is why overnight oats are awesome since you can make them the night before and eat them right when you wake up the next morning!

Oats are a good source of complex carbohydrates, which are your main source of energy during practice. The addition of protein powder will help prevent muscle breakdown and support the re-building of lean tissue. This is one reason why eating before morning practice is so important. Not eating before practice after an overnight fast can increase muscle breakdown and inhibit recovery, which is the opposite of what you want.

Check out the recipe HERE.

3. Peanut Butter & Jelly Sandwich + Banana

Who doesn’t love a good PB&J? I am a firm believer that you can never be too old for this classic sandwich. Especially since it’s perfect for pre-training! The bread and jelly provide carbohydrates while the peanut butter is a source of protein and anti-inflammatory fats. In fact, the bread and peanut butter together make a complete protein! Pair with a banana for additional carbs for readily available energy and you’ve got yourself an easy breakfast.

This is one of my athletes’ go-to’s on the road since you don’t need to refrigerate the ingredients.

Try these pre-practice breakfasts out to see the difference in your energy levels, strength, recovery, and performance! If you want to learn more about how to fuel properly before training, check out our pre-training fuel blog. We provide more tips on fueling before training and how to get started if you currently aren’t eating anything!

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