Ask any athlete and they will tell you that breakfast is the most important meal of the day. A good breakfast sets your body up with the energy and nutrients it needs to power through the day. But not all breakfasts are created equal. Most athletes opt for a high-protein breakfast, and for good reason: protein provides the amino acids that are used as the building blocks of muscle tissue. Loading up on this all-important muscle builder first thing in the morning has also been shown to stave off fat gain, curb your daily food intake and hunger pangs, and stabilize blood glucose levels.
Here, we share five protein-packed breakfasts you can whip up in 15 minutes or less.
These tasty cakes provide a good mix of quality protein and both slow- and fast-digesting carbs. Egg whites give this meal an added boost of protein while keeping calories low. The berries are chock-full of fiber and free radical fighting antioxidants. Swapping out pre-made pancake mix for wholemeal flour is a great way to add an extra punch of fiber. Together, these ingredients make for the perfect pre-workout meal.
*Can be substituted for non-dairy alternatives such as almond milk.
517 calories, 35 g protein, 65 g carbohydrates, 13 g fats.
This low-carb, high-protein breakfast provides a hefty dose of protein and healthy fats to help you maintain constant energy and blood sugar levels throughout the day. Adding in a nutritious serving of mixed vegetables supplies your body with a good dose of fiber and micronutrients.
503 calories, 46 g protein, 10 g carbohydrates, 31 g fats.
No time to make breakfast? Use this quick, no-excuse plan of attack: overnight oats. By preparing your oats the night before, you’ll save on time in the morning. Greek yogurt is an excellent source of casein protein. Because casein digests slower than whey, it feeds your muscles a steady stream of amino acids for several hours. Strawberries are nutritional powerhouses. These potent little packages are rich in vitamin C and disease-fighting antioxidants. They also contain a healthy amount of fiber, folic acid, potassium, and manganese.
*Can be substituted for non-dairy alternatives such as almond milk.
478 calories, 40 g protein, 67 g carbohydrates, 10 g fats.
This mouthwatering protein-packed oat bowl offers up numerous benefits. The carbs in oatmeal are slow digesting and won’t spike insulin levels, which means you’ll stay energized longer. Bananas are full of potassium and vitamin C, which are both vital for proper muscle function. Almond milk is low in fat and lactose-free, making it a good alternative to regular dairy.
*Can be substituted for no sugar added peanut butter
**Can be substituted for dairy alternatives such as 1% milk.
590 calories, 32-36 g protein*, 85 g carbohydrates*, 10-15 g fats*.
*Nutrition value varies with peanut butter used.
This easy, delicious yogurt bowl is the perfect go-to when you’re pressed for time. With only six ingredients and no cooking required, this high-protein breakfast is made for busy mornings. Most of Greek yogurt’s protein is of the slow-digesting variety (casein), so it’ll keep your muscles feed for hours. Berries are extremely fibrous, low in calories and chock-full of vitamins and antioxidants.
510 calories, 40 g protein, 65 g carbohydrates, 10 g fats.