Waking up at 6am for weights or training can leave not a lot of time to eat breakfast before you rush out the door! When you aren’t used to having limited resources in your dorm, it may feel easier to just skip out, but that can lead to decreased performance on the field and in the classroom. This blog post is going to teach you what needs to be included in breakfast for athletes and give you some great options for easy dorm room breakfasts!
Components of a Healthy Breakfast
Breakfast is a super important meal of the day, but you can follow the Performance Plate Method similarly to any other meal you may have. There are three main components of breakfast that you should include and those are carbohydrates, protein, and fat.
Carbohydrates
Carbohydrates are your body’s preferred source of energy. Your body breaks it down into glucose and stores what it doesn’t need as glycogen in your muscles to use up later.
Healthy Breakfast Carbohydrates
Some of my recommended breakfast carbohydrate sources include:
- Bread
- Fruit
- Vegetables
- Pancakes
- Waffles
- Bagels
- Oatmeal
- Cereal
There are many different options you can choose from, all based on your preference!
Protein
Protein is the building block for our muscles and also plays a large role in the processes that occur in our body. Proteins are broken down in our body into chains called amino acids and those amino acids are what work hard to build and repair muscles.
Protein will help keep you satisfied and help you recover and prepare for training.
Healthy Breakfast Proteins
Breakfast protein items include:
- Milk
- Eggs
- Turkey bacon/sausage
- Lunch meat
- Salmon
- Greek Yogurt
- Low fat milk
- Soy milk
Fats
Although you may avoid fats, they are something that your body needs to properly function. In addition to protecting our organs and providing warmth for our body, there are also vitamins that require fats to be absorbed. These vitamins (A, D, E and K) all play an important role in our body, especially surrounding vision, immunity, and energy levels.
Healthy Breakfast Fats
Some recommended fat sources you can include in your breakfast are:
- Milk (fat & protein)
- Avocado
- Full-fat Greek yogurt (fat & protein)
- Eggs (fat & protein)
- Nuts
- Seeds
- Nut butter
Although you may avoid fats, they are something that your body needs to properly function. In addition to protecting our organs and providing warmth for our body, there are also vitamins that require fats to be absorbed. These vitamins (A, D, E and K) all play an important role in our body, especially surrounding vision, immunity, and energy levels.
Healthy Breakfast Fats
Some recommended fat sources you can include in your breakfast are:
- Milk (fat & protein)
- Avocado
- Full-fat Greek yogurt (fat & protein)
- Eggs (fat & protein)
- Nuts
- Seeds
- Nut butter
Easy Dorm Room Breakfast Recipes
Here are 3 Sports Dietitian-approved recipes you can make quickly in your dorm room! You can prep them the night before or make them quickly in the morning.
Overnight Oats
Making overnight oats is super easy and customizable to whatever you feel the night before. Using equal parts milk and oats will provide you with some protein and carbohydrates (You can also add some chia seeds to add fiber and healthy fat), and the extras you can add are endless!
Here are some of my favorite overnight recipes:
Simply mix the ingredients you want in a jar, seal, and refrigerate overnight. Putting the oats in the fridge will “cook” them overnight. You can add fresh fruit or other toppings you wish in the morning, and you are good to go!
Greek Yogurt Parfait
Greek Yogurt parfaits may not sound easy, but when you purchase single-serve yogurts, all you have to do is add your toppings like fruit, nuts, chia seeds, hemp hearts, or whatever else you like. Using Greek yogurt that has adequate protein (I recommend picking an option that has more protein than sugar) and then topping it with one fruit and one fat source (chia seeds, hemp hearts, or nuts) can give you everything you need in under 5 minutes!
Mug Muffins
Mug muffins can be easy dorm room breakfasts when you have a little more time on your hands. This mug muffin recipe is high in protein from the protein powder and egg and also has carbohydrates in the oats. I recommend topping this with some berries or fruit of choice to add in some vitamins and minerals to get your day started great!
Dorm Room Breakfast on the Go
Sometimes, you have no time to whip something up to take with you on your way to class. There are great microwavable options that you can grab that will provide you with everything you need to get your day started.
Microwave Breakfast Burritos
Microwave breakfast burritos are great options on the way to class, and they only take 2-3 minutes to prepare. Choosing one with at least 20 grams of protein will get your day right on track. If you don’t want to purchase prepackaged, you can also make your own burritos and freeze them to reheat later!
Protein Oatmeal or Pancakes
Kodiak cakes and other protein pancakes are easy to mix up since they are in cups that just require water. The different selection of flavors can help keep things interesting, and if paired with a topping like peanut butter and fruit, it will help you get your day started great!
Egg Scramble Cups
Egg scramble cups are also something that you can stick into the microwave and there are lots of options of flavor choices. There are also choices like egg bites that you can purchase that are also easy to take on the go.
Conclusion
The bottom line is that breakfast does not have to be complicated, and you should never skip it! Although you may not be hungry or not want to eat in the mornings, it is important for your mental and physical performance that you have something. These easy dorm room breakfasts can make it as simple as grabbing it on the go and eating it when ready.
The main components that you need are carbohydrates, protein, and fat in every meal. All three of these macronutrients provide your body with essential functions and they all add flavor to your dish! Whether in your dorm room or on the go, breakfast can be easy, and you don’t need a kitchen to make it!
If you struggle with finding the time to eat within your busy schedule. I encourage you to sign up for the Performance Fueling Club (PFC). PFC is an online sports nutrition coaching program that helps athletes with flexible on-demand content and live nutrition coaching with a sports dietitian.
We currently have open enrollment, and I would love to help support you in getting to your goals!
