Sports dietitian, lifelong swimmer, and a US Masters Swimming-certified Level 2 coach, Michele Tuttle, shares 3 quick, easy, and healthy breakfast meals for busy masters athletes.
You know you’re supposed to eat breakfast, but getting it done consistently is hard if you’re one of those people who simply isn’t hungry first thing in the morning. Should you eat anyway? Or just skip it altogether and eat lunch instead?
If you’re a healthy athlete and you have no health conditions or medications that suppress appetite, you should err on the side of eating when hungry, whether that’s at 6 a.m. or 10 a.m. The important thing is to break your fast with foods that support your training, health, and lifestyle, and taste good.
Here are three healthy options that meet those requirements.
Waffle PB & B Sandwich
2 frozen whole-grain waffles, toasted
2 Tbsp. peanut butter
½ banana, sliced
Make these ahead of time and freeze. Spread peanut butter on a waffle, top with sliced bananas, and then the other waffle. You can make several of these at once; just wrap in waxed paper and freeze for up to two weeks. Thaw gently at room temperature or in microwave for :15 seconds.
Nutrition info per serving: 393 calories, 13 grams protein, 47 grams carb (21 grams sugar), 21 grams fat
Drinkable Oatmeal or Cereal Smoothie
½ cup of oatmeal or high fiber cereal, such as bran flakes
2 cups milk or milk substitute that has calcium
½ cup frozen or fresh fruit (bananas or berries work well)
Water to create desired consistency
This can be made the night before and refrigerated. Blend all ingredients in a blender on high, pour into insulated cup and drink when ready for breakfast.
Nutrition info per serving: 270 calories, 21 grams protein, 45 grams carb (30 grams sugar), 2 grams fat
12 eggs or egg whites blended until smooth
Sliced onions and peppers
2 tsp. vegetable oil
¾ cup of salsa (2 Tbsp per tortilla)
12 whole grain tortillas
Make these ahead of time and freeze. Heat a large skillet, add oil, and quickly sauté onions and peppers until just tender. Add eggs or egg whites and cook, stirring regularly until eggs are cooked thoroughly.
For each tortilla, use ¼ cup of the egg mixture and add 2 Tbsp of salsa. Wrap and freeze in waxed paper. Can be frozen for up to two weeks. Thaw gently at room temperature or in microwave for 15 seconds.
Nutrition info per serving: 211 calories, 10 grams protein, 9 grams carb (0 grams sugar), 10 grams fat
Article first published on 1st September 2020 by Michele Tuttle on USMS.org.
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