What do successful people eat for breakfast

6 breakfast recipes for athletes

Breakfast is the most important meal of the day. You have probably heard this statement several times, but it is only partially true: Sure, a balanced breakfast is a good basis for starting the day full of energy - but it is not a must in the morning. Because not everyone gets something down right after getting up, so you shouldn't force yourself to do it.

In the course of the intermittent fasting trend, breakfast is often skipped or pushed back a long way. And that's perfectly fine, as long as you don't rush for lunch with food cravings. In that case, it would be better for you and your health if you took the time to have a healthy breakfast.

3 basic rules for your fitness breakfast

We'll tell you with which breakfast you as an athlete can lay the optimal foundation for the day and give your all during training. However, there are a few things to consider here so that you neither fall into one or the other calorie trap, nor are you hungry a short time after breakfast.

1. Consume all three macronutrients

An athlete's breakfast should contain one thing above all else: a balanced mix of proteins, healthy fats and carbohydrates. A vegetable omelette or scrambled eggs with a slice of wholemeal bread, for example, is therefore the ideal breakfast.

The more complex they are, the more filling you are with - so stay away from white flour products! These are digested by your body in a flash, causing the blood sugar level to rise rapidly. But since it falls again just as quickly, you are hungry again shortly after eating. In other words: Reach for the whole grain variant and leave the wheat toast and croissant on the left. These foods are also absolute no-gos on the breakfast table.

2. Fiber will keep you full for a long time

In order to keep blood sugar levels as constant as possible, it is important that you eat high-fiber foods in the morning. Dietary fiber is indigestible food components that do not provide nutrients, but keep you full for a long time and keep your digestion in good working order.

Oatmeal, for example, is an ideal source of fiber. Rye bread is also a good choice because rye contains more fiber than wheat or oats. To get the 30 grams of fiber per day recommended by the German Nutrition Society (DGE), it is important to start at breakfast. Here you will find the 15 best fiber suppliers.

Attention: Glucose, sugar beet or malt syrup is often added to packaged bread to improve the taste and make it look like whole grain in color. Then there is less fiber and the sugar is metabolized immediately.

3. A protein-rich breakfast will boost your metabolism

Protein-rich foods are ideal for both athletes and those who want to lose weight in the morning. Why? Breaking down and processing proteins is hard work for your body that costs not only energy but also time. This has several advantages for you: Protein keeps you full for a long time and thus prevents food cravings.

In addition, with a protein-rich breakfast, your blood sugar level remains constant, as your body releases very little insulin. This hormone inhibits fat loss. In addition, you supply your muscles with important amino acids (these are the small protein building blocks) that they need for development and regeneration.

Good sources of protein for your protein-rich fitness breakfast are:

  • Eggs
  • smoked salmon
  • cooked ham
  • cheese
  • lean cold cuts, such as chicken or turkey breast
  • cottage cheese
  • Low-fat curd cheese or skyr
  • yogurt

Protein pancakes are also allowed in the morning, as flour and sugar have been replaced by protein powder, egg, quark or banana.

Which sweet breakfast is healthy?

If you like a sweet breakfast, fresh fruit is the first and best choice. That goes well with muesli, quark or pancakes. A self-mixed smoothie in the morning is also ideal to provide you with healthy nutrients as well as numerous vitamins and minerals. The basis should be green vegetables and not just fruit, because they contain too much fructose in terms of quantity. This is also the reason why you should rather avoid juice.

What can a low-carb breakfast look like?

If you are on a low carb or even ketogenic diet, you can only consume a few carbohydrates for breakfast. There are plenty of low-carbohydrate foods available to you: Eggs are always allowed, in all varieties. Best in combination with vegetables and a slice of protein bread.

Do you want to try the low-carb diet? Try it for 2 weeks:

try now

2-week nutrition plan for the low-carb diet
  • detailed 2-week plan
  • Theory part with information about the low-carb diet
  • Over 20 delicious low-carb recipes
  • including nutritional information
  • Snack table with combination options
  • optimized for printing
  • You can find more information about the low-carb diet here
Are you already a customer? Then log in here.After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected]
Coaching ZoneYour fitness goal within reach

Do you want to lose weight, build muscle or get fitter all around? Then you are exactly right with us. Our top trainers will pick you up exactly where you are and write you a tailor-made one Training and / or nutrition plan - Including motivation and questions.

Low-fat quark and yoghurt are also good choices, ideally together with low-fructose fruits such as berries. Pancakes are also allowed with low carb, but of course without flour and sugar. Here are three great recipes for low-carb pancakes.

What is better in the morning: coffee or tea?

Both have advantages. Coffee wakes you up quickly, but tea is more digestible. However, green tea has some advantages: the caffeine it contains does not wake you up as quickly, but it does so longer than coffee. It also promotes your concentration and doesn't make you feel as jittery as coffee. The bitter substances contained also inhibit your cravings. By the way, this is the maximum number of cups of coffee you should drink per day.

However, it is much more important that you drink a large glass of water first thing in the morning. Because nothing is as crucial for mental and physical performance as providing your body with fluids in the morning. It is best to choose lukewarm still water, it is best for the stomach.

Healthy breakfast recipes for every day

Enough theory, now comes practice. Here are 5 delicious, healthy and simple breakfast options for you that provide you with all the nutrients you need in the morning.

Super fluffy protein pancakes

Delicious, rich in protein and made quickly: These pancakes are a dream for every athlete, because they have top nutritional values ​​and only contain healthy ingredients

Aleksandra Bojenko / Shutterstock.com
Super fluffy protein pancakes
Ingredients for 8 piece (s)
  • 5 medium egg whites
  • 75 g of oatmeal
  • 25 g whey protein powder
  • 90 g low-fat quark
  • 50 g erythritol
  • 1 teaspoon Baking powder
  • 1 teaspoon coconut oil
  • 1 medium banana (s)
  • 4 teaspoons of peanut butter
preparation
  1. Using a hand mixer, whisk all of the ingredients together in a bowl. It is best to use tender oat flakes, this will make the dough more even. You can get erythritol here, for example.

  2. Then put the dough in small portions (1 tbsp) in a heated pan with a little oil (spray oil containers are ideal here) and bake evenly on both sides on a low level, done.

  3. Brush each pancake with a little peanut butter, top with banana slices and enjoy.

  • Calories (kcal): 114
  • Fat: 4g
  • Protein: 9g
  • Carbohydrates: 17g
Mushroom scrambled eggs on wholemeal bread

This hearty breakfast gives you power for the day and thanks to the clever protein-carbohydrate combination, the pounds can still be thrown away

Robyn Mackenzie / Shutterstock.com
Mushroom scrambled eggs on wholemeal bread
Ingredients for 1 serving (s)
  • 150 g mushroom (s)
  • 2 medium egg (s)
  • 2 teaspoons butter
  • 1 pinch of pepper
  • 1 pinch of salt
  • 1 teaspoon parsley
  • 1 slice of whole grain bread
preparation
  1. Clean the mushrooms and cut them in slices.

  2. Melt half of the butter in a pan. Beat the eggs in the pan (or whisk them in a glass beforehand, if you like), season with salt and pepper and mix roughly with a spatula, allow to set. Add the mushrooms and let everything cook together.

  3. If necessary, toast whole grain bread beforehand, then brush with the remaining butter. Add the scrambled mushroom on top and pimp everything with parsley.

  • Calories (kcal): 364
  • Fat: 21g
  • Protein: 24g
  • Carbohydrates: 22g
Protein porridge

An ideal breakfast not only for athletes: You can modify this porridge according to your own preferences, for example by dipping the (plant) milk and varying the toppings

Ekaterina Kondratova / Shutterstock.com
Ingredients for 1 serving (s)
  • 200 ml of milk
  • 50 g of oatmeal
  • 20 g whey protein powder
  • 1 teaspoon maple syrup
  • 0.5 medium-sized banana (s)
  • 30 g blueberry (s)
  • 2 teaspoons almond flakes
  • 0.5 tsp chia seeds
preparation
  1. Milk (you can also use plant-based milk if you want a vegan porridge) together with the oat flakes, whey protein powder, chia and maple syrup, boil for around 3-5 minutes, stirring constantly, and let it thicken. If necessary, add a dash of milk.

  2. Put the finished porridge in a bowl, top with banana slices, berries and flaked almonds and enjoy.

  • Calories (kcal): 507
  • Fat: 15g
  • Protein: 32g
  • Carbohydrates: 59g
Baked avocado with egg

Ingenious keto recipe that you can enjoy for breakfast or brunch as well as part of a low-carbohydrate main meal. If you don't follow a ketogenic diet, you can of course also eat a delicious wholemeal bread.

Elena Shashkina / Shutterstock.com
Ingredients for 1 serving (s)
  • 2 medium egg (s)
  • 1 medium avocado (s)
  • 1 pinch of salt
  • 1 pinch of pepper
  • 0.5 tsp parsley
preparation
  1. Pre heat the oven to 180 degrees celcius.

  2. Slice the avocado, remove the stone. Slightly enlarge the resulting hollow with your fingers and slide one egg into each, season with salt and pepper. Place the avocado halves on a baking sheet lined with baking paper or alternatively in a small baking dish.

  3. Bake in the oven for about 20 minutes, depending on how soft you like your egg.

  • Calories (kcal): 599
  • Fat: 60g
  • Protein: 18g
  • Carbohydrates: 2g
Power muesli with berries

No time for breakfast? Then just take it with you to the office: This muesli mix with fresh fruits and berries is not only healthy, it also provides a lot of power and replenishes your energy stores

Rob White
Ingredients for 1 serving (s)
  • 50 g of oatmeal
  • 100 g natural yogurt
  • 150 g low-fat quark
  • 0.5 teaspoon honey
  • 10 g almonds
  • 1 tbsp pumpkin seeds
  • 1 tbsp raisins
  • 50 g blueberry (s)
  • 100 g strawberry (s)
preparation
  1. Mix oat flakes with yoghurt and quark, season with honey.

  2. Wash fruit, cut if necessary. Chop the almonds.

  3. Mix the oat flakes with the fruits and the remaining ingredients.

  • Calories (kcal): 614
  • Fat: 21g
  • Protein: 37g
  • Carbohydrates: 66g
Spinach and feta omelette

Would you like a hearty low-carb meal? You can enjoy this omelette both for breakfast and in the evening. It's super easy to prepare and will keep you full for a long time thanks to the eggs and healthy leafy vegetables

Ingredients for 1 serving (s)
  • 1 medium shallot (s)
  • 1 clove of garlic
  • 1 teaspoon rapeseed oil
  • 3 medium egg (s)
  • 2 Table spoons of milk
  • 1 pinch of salt
  • 1 pinch of pepper
  • 40 g feta
  • 1 handful of baby spinach
  • 1 teaspoon of chives
preparation
  1. Finely chop the shallot and garlic clove and sauté in a non-stick pan with the oil until translucent.

  2. Whisk eggs and milk in a glass with a whisk and season with salt, pepper and nutmeg. Pour the egg-milk mixture into the pan and distribute everything nicely.

  3. Crumble the feta with a fork and sprinkle on top. Wash the spinach leaves and then add them and let them collapse.

  4. Sauté over medium heat with the lid on for 4 minutes and then turn using a plate and fry for another 3 minutes, until the egg is completely set. Top with chives.

  • Calories (kcal): 462
  • Fat: 36g
  • Protein: 29g
  • Carbohydrates: 7g

The perfect breakfast should be high in protein, complex carbohydrates, healthy fat, and a large serving of fiber. It can be both sweet and savory. Ideally, take time for breakfast and enjoy breakfast, whether at home or in the office. Would you like more recipes? Then simply download our cookbook with 25 recipes!

try now

The perfect start to the day25 healthy breakfast recipes
  • 25 brilliant recipe ideas including nutritional information
  • Downloadable as PDF
  • Optimized for printing
Are you already a customer? Then log in here.After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected]
Coaching ZoneYour fitness goal within reach

Do you want to lose weight, build muscle or get fitter all around? Then you are exactly right with us. Our top trainers will pick you up exactly where you are and write you a tailor-made one Training and / or nutrition plan - Including motivation and questions.

This article may contain links to providers from whom MEN'S HEALTH receives a commission. These links are marked with the following icon: