2SP POWER BLOG

in     by Staff Author 09/01/2016
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Breakfast Ideas

ONE OF THE BIGGEST AREAS MANY YOUNG ATHLETES OVERLOOK IS THE IMPORTANCE OF A NUTRIENT-RICH, BALANCED BREAKFAST. IT IS OFTEN ASSUMED A GRANOLA BAR, TOASTER PASTRY, FRUIT SNACKS, OR CEREAL BAR IS SUFFICIENT TO PROVIDE THE ATHLETE WITH THE ENERGY THEY NEED TO START THE DAY. WHILE THESE ITEMS ARE INDEED FULL OF “ENERGY” IN THE FORM OF SUGAR, A RECOVERING ATHLETE NEEDS MUCH MORE THAN THIS. AN EMPHASIS NEEDS TO BE PLACED UPON ATTAINING A SIGNIFICANT SOURCE OF PROTEIN AND MICRONUTRIENTS TO REPLENISH THE DEPLETED NUTRIENT LEVELS OF THE BODY AFTER A NIGHT OF REST AND RECOVERY.

BELOW ARE SOME BASIC SUGGESTIONS TO GIVE YOU A VISION OF A BETTER BREAKFAST FOR COMPETITIVE ATHLETES. WITH THIS, WE RECOMMEND YOU TAKE THE NECESSARY TIME TO PLAN AND PREPARE AHEAD OF TIME IN ORDER TO MAKE THE BREAKFAST PREPARATION EFFORT AS QUICK AS POSSIBLE. IT’S BEEN OUR EXPERIENCE THE MORE TIME THAT IS REQUIRED TO PREPARE THE MEAL, THE LESS LIKELY IT IS ONE WILL TAKE THE TIME TO PUT IT TOGETHER. TO HELP SAVE TIME, PREPARE AS MUCH OF THE MEAL BEFOREHAND AS POSSIBLE. THIS INCLUDES CHOPPING VEGETABLES AND MEATS SO THEY CAN BE ACCESSED QUICKLY FROM A REFRIGERATOR AND INCLUDED IN AN OMELET OR BY THEMSELVES.

Examples 

  • 6oz. Mixed Berries with Plain Greek Yogurt (18-20g protein), 2 Tbsp. Almond Butter on 1 Slice of Whole grain Toast
  • 2 Egg Omelet with Mixed vegetables and
  • 6-8oz Salmon Filet, 4-6oz. Quinoa or Wild Rice6oz. Protein-infused pancakes, 1 Tbsp. Pure Maple Syrup, 2-3 oz. Mixed Berries
  • Simple Chicken Salad with Balsamic Vinegar and Virgin Olive Oil (Include mixed organic greens with a rich, diverse selection of vegetables)

Snack Ideas

  • Almond Butter + Apple or banana, 15-20g Protein Supplement.
  • Custom Trail Mix (Hazelnuts, Macadamia Nuts, Brazil Nuts, Pecans, Pistachios,
  • Jerky, Small piece of fruit.
  • Protein Bar 15-20g (Fewer ingredients, avoid soy protein, maltodextrin, and other excessive or unnatural fillers)

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