5 Best Breakfast Options For Youth Athletes To Gain Strength.

5 Best Breakfast Options For Youth Athletes.

Breakfast is the most essential meal of the day. A healthy breakfast can help you feel full and stay focused, which is important for athletes who need to put in a lot of hours at practice and games. Young athletes need to focus on consuming the appropriate portion of carbohydrates, protein, and fats. Moreover, a healthy breakfast helps you to maintain your blood sugar level stable. 

5 Best Breakfast Options For Youth Athletes

What should a young athlete eat before working out?

You should eat foods that are rich in complex carbohydrates, protein, and fats. These foods include the following.

  • whole-grain cereals like granola and muesli
  • porridge prepared with milk or water and topped with fresh fruit, honey, seeds, or nuts.
  • oatmeal with fresh berries, chopped banana, walnuts, or pecans yogurt with berries, or granola.

Keep yourself hydrated 

You should also drink plenty of water before working out.

How many calories an athlete should be consuming in breakfast?

If you are an athlete, it is important to note that the number of calories you consume will depend on your training routine. If you are not exercising regularly, then you can eat whatever you want. But on the other hand, if you are training regularly, then this number should reflect your activity level.

It has been estimated that the average athlete should consume 3,000 to 4,000 calories every day. But, if you exercise more than once per week or train for an event, then this number could be higher depending on how hard your workout is.

5 Best Breakfast Options For Youth Athletes

Nutritional Requirements Of Athletes. 

Athletes have different nutritional requirements depending on their activity level and goals. For example, someone who practices endurance sports like running or cycling requires more carbohydrates than someone who does weightlifting or sprinting because they need more power and energy during their workouts.

Similarly, the amount of protein required depends upon the intensity level and duration of the workout as well as the type of sport being played. Most young athletes need about 0.8 grams of protein per kilogram of their body weight daily (1 gram = 4 calories).

Other than having a healthy meal, getting yourself to indulge in some exercise is key to living a healthy life. So if you are planning to incorporate some workout into your routine, make sure to invest in sweat-wicking and stretchable gym outfits so that you can make your workout session easier. 

Getting back to the discussion, in this blog, I will be discussing 5 healthy breakfast options for young athletes when they have limited time or when they need to fuel their bodies for tournaments.

5 Best Breakfast Options For Youth Athletes 

1. Tacos For Your Breakfast. 

Tacos are a healthy breakfast food. They’re also a classic lunch and as well as dinner food. But what about the athlete on the go?

Here are some suggestions for how you can make tacos in the morning.

Breakfast tacos

Tacos seem like they might be a little bit of work, but they’re not. All you need is to have some cheese, eggs, and tortillas. You can use taco meat if possible but if not then you can just add some salsa to your eggs.

Taco egg cups

If you want to take advantage of all the space in your muffin cups, these taco egg cups are perfect for breakfast. They’re also great as an appetizer before dinner.

2. The two eggs omelet.

The following are some examples of how athletes can prepare two egg omelets mixed with vegetables for their breakfast.

  •  Two eggs, with two slices of ham and one cup of spinach.
  • Two eggs, with two sausages and one cup of spinach.
  • Two eggs, with two slices of bread and one cup of smoked salmon.
  • Two eggs, with two slices of bacon and one cup of mushrooms.

3. Oatmeal With Nuts. 

Oatmeal with nuts is the best breakfast choice for athletes. Oats are rich in complex carbohydrates, which provide the body with energy. They are also rich in protein and fiber. When combined with nuts, which are high in monounsaturated fat and omega-3 fatty acids, this breakfast offers a healthy way to start your day.

5 Best Breakfast Options For Youth Athletes


1 cup of oats.

1/4 cup of chopped walnuts, seeds, or other dried fruit.

1/2 teaspoon ground cinnamon (optional).

Method of preparation. 

Bring some water, milk, or both to a boil in a small saucepan over medium-high heat. Add oats and reduce heat to medium-low. Cook, until desired consistency, is reached (usually about 15-20 minutes).

Remove from heat; keep stirring with desired toppings (i.e., dried fruit, nuts/seeds) and serve hot.

4. Nut Butter Banana Shake Breakfast. 

If you are searching for a quick and delicious way to get some energy in the morning, you must try this nut butter banana shake. It provides a sufficient amount of nutrients and calories for fueling your body after an exercise session. 


  • 1 cup of banana chunks.
  • ¼ cup of nut butter.
  • 1 cup milk (you can also use almond milk).

Method of preparation. 

Add all the ingredients into a blender and blend until the mixture gets smooth.

5. Turkey Sandwich Breakfast. 

Turkey provides vitamin B and iron, both of which are essential nutrients for the proper functioning of your body. Iron helps transport oxygen in your body, and B vitamins help to convert carbohydrates into energy so we can stay active and focused throughout the day.

Turkey is also rich in protein and healthy fats that will assist you to stay full until lunch. It’s also very easy to prepare a turkey sandwich that is prepared in less than 10 minutes. 

5 Best Breakfast Options For Youth Athletes


  • Turkey breast (sliced)
  • Two slices of sandwich bread 
  • Lettuce and sliced tomatoes. 
  • Slice of cheese. 

Method of preparation. 

Make sure that each slice of sandwich bread has been slightly buttered on both sides before applying anything else on top of it because this will assist to keep everything together and prevent it from falling apart while eating the sandwich later on. Once all this has been done, you can put all your toppings together on one side. Now simply place some lettuce and sliced tomato on top, with a layer of cheese (if using), and finally, your meal is ready. Enjoy it!

Besides that as I explained above, if you want to improve your athletic performance, other than having a healthy meal you need to incorporate some exercise also in your daily routine. So, you must invest in getting lightweight and high-quality gym workout clothes that must aid comfort in your workout and training session. 

5 Best Breakfast Options For Youth Athletes

How to be sure that being a young athlete you are eating enough?

If you are not consuming enough, it can affect how often you can train yourself and make progress in the gym.

If you are an athlete who’s trying to develop muscle or reduce weight, eating enough healthy food is even more important.

Tips for making sure that you’re eating enough as an athlete:

  •  Track your calories for a few days
  •  Keep track of everything that goes into your body.
  • Make sure that each meal consists of a good portion of carbs, protein, and fat. 

Most athletes are anxious about the food they are consuming, but it’s important to understand first that eating enough is the key to better performance. 

5 Best Breakfast Options For Youth Athletes