Consult with a dietician or nutritionist before starting your athlete on any nutrition program. Get up a few minutes earlier to make breakfast a top priority in your house, keep this real food meal simple, and plan ahead so you can attack the kitchen with confidence. This basic Banana Almond Pancake recipe is a weekly go-to in our house, served alongside chicken sausage. Heat a skillet on medium and add olive oil to cover the bottom of the pan. Psst… sneak in some spinach or kale for some vegetable benefits. (Egg free, can be dairy free), Frittatas are perfect for making on the weekend to heat up, or eat cold, during the week. While oven roasted turkey may not be traditional breakfast meat, warming it up on the grill and pairing it with cheese, egg and toast can disguise the breakfast culprit. Hash, anyone? Protein is especially beneficial for teenage athletes who are breaking down and rebuilding tissues at rapid rates, let alone still growing and developing outside of sport. Flip on the skillet back and forth until the cheese is melted. This Clean Out the Fridge Frittata is also a great way to add a serving of veggies to your breakfast. Do you have a source of protein? 5 Simple breakfast ideas 1. of oven roasted turkey (avoid deli-style), 1 teaspoon of cooking oil (recommended: olive oil), Substitute: Turn it into a wrap with a whole wheat tortilla instead of toast, ½ – 1 cup steel cut, rolled, or instant oats, 2 parts water (or 1% milk) for every cup of oats, Bonus: ½ teaspoon of light Agave Nectar and/or ½ teaspoon of cinnamon, 1 pinch of salt & pepper (or desired seasonings). Crack egg directly over avocado and position yolk over pit. Giving your body a prolonged phase of rest can have many physiological benefits. This Apple Cinnamon Pancake recipe is a spin-off of the banana almond pancakes. This will help your teen athlete’s day start on the right foot. These gluten-free muffins with fresh lemon, chia seeds, and blueberries will satisfy your cravings. Pair them with a couple of pre-cooked hard-boiled eggs, and you’re off with a nutritious start. Always plan ahead — know what breakfast will be for the week, the next few days, or at least the morning to come! A healthy breakfast for teens is like any other nutritious meal. Pick your protein first when planning breakfast to make sure your athlete’s diet isn’t lacking. We suggest plain Greek yogurt to avoid the sugar in some of the flavored kinds and be weary of the saturated fat content. Fruit toast + low fat ricotta or fruit yoghurt 199. Instead of white bread, swap it out for whole wheat or multigrain toast and choose Swiss cheese, which contains about 8g for one slice. This is one of my favorite healthy breakfast ideas for teenage athletes. The simple, fast-digesting drink gives you all … Here are a handful of simple, high protein, real food breakfast ideas to get yourself and your family to embrace the breakfast ritual. Teens need to meet their increased calorie and nutrient needs in order to gain and maintain lean body mass. The energy needs of athletes exceed those of the average person. Once the bottom of the egg is firm, add in sautéed vegetables/meat mixture and cheese on ½ of the egg and fold the other half over. Everyone loves tacos! But, it can also be the most challenging meal to get in your kids — especially active teens. ; In a medium bowl, whisk to combine brown sugar, soy sauce, water, grated garlic, and ginger. Make time to put together a nourishing, high protein meal . Beet-Pineapple Blaster. Remove from pan and set to the side. Yogurt is always a great grab-n-go option. Heat oven to 425 degrees Fahrenheit. There are more and more grain-free granolas out there, or make a batch of your own to sprinkle alongside of fresh berries in this yogurt parfait. Pre AM workout: 2 pumpkin energy bites Post-workout breakfast: egg frittata w/ large prebaked sweet potato topped w/ hummus, side apple Lunch: PB & banana sandwich and side baby carrots; yogurt Pre-afternoon workout snack: Larabar Post-workout dinner: 6 oz flounder, plenty of bulgur w/ a vinaigrette mixed in, roasted broccoli You can time it and make it a family game! Lay down 1 piece of toast into the pan, add the egg, turkey then the cheese and finally the piece of toast. Wholegrain/high fibre cereal + low fat milk or protein enriched milk alternative Wholegrain toast + low fat cheese – sliced, cottage, ricotta and tomato. Plain Greek yogurt, on average, contains 30% of the daily value for calcium (aka strong bones) and contains less carbohydrates than regular yogurt. Remove from pan and serve. They are fairly processed products, rich in carbohydrates, and fortified with single vitamins and minerals to make up for all the nutrition that’s been stripped away during processing. I’m asking you to think outside the (cereal) box. If your athletes are sipping on chocolate soy milk or splashing almond milk into their cereal before meets, you might... With kids at home more than ever this season, keep these tips in mind for healthy, satisfying snacking at home. You can also find more healthy breakfast ideas in my Weekly Paleo Meal Plan. Any advance food prep, such as dicing peppers and onions, cracking eggs, or making overnight chia pudding, means your morning will be a breeze. 3. Ingredients: 2 eggs (3 eggs if they are extra hungry) 1 tablespoon 1% milk 1 oz. Let’s take a quick look at why eating a healthy breakfast is key for active kids, the best foods to include, and how to overcome common breakfast obstacles. As an athlete, I ate my share of oats. Think of it as setting the mood for their metabolism, brain activity and muscle function. Look for fat-free or low-fat options and just remember to check nutrition labels. The best part… I’m going to leave you with a bunch of simple, healthy breakfast ideas for teenage athletes. The majority of people, especially children, turn to bagels and cereal as their go-to. Our favorite combination is that rich nut butter with a banana (which aids in digestion, sustain blood sugar and reduce swelling), and 1% milk – another protein packed option with approximately 8g per cup. It only takes five minutes to fry a couple of eggs in butter or coconut oil. 24 Healthy Breakfasts Fit For Athletes Oatmeals. Scrambled eggs with diced peppers and onions, topped with avocado and salsa, pulls together in a snap. For the body, mind, and spirit to keep up, teens need adequate energy along with the right vitamins and minerals to help the body use it. Being prepared for class, practice, and competition requires proper nutrition, and so does the recovery and repair that follows. Using a meat hammer, pound the chicken breasts or thighs to ¼ inch thin. Nothing says on the go breakfast like a breakfast sandwich, but as we know the typical sausage or ham English muffin can have hidden calories, sodium, saturated fats and excessive carbs. Cook it in butter, ghee, or coconut oil, and add a handful of spinach, broccoli, or diced apple! It is also the most satiating macronutrient. Mix together in blender until smooth and serve. Nut butters, such as peanut butter, almond butter and cashew butter, contain approximately 4g of protein for every tablespoon. cheese ½ cup of chopped vegetables and meat (3/4 cup for 3 eggs) Bonus: Top with slices of avocado or side of cottage cheese 1 tablespoon cooking oil (recommended: olive oil) Plan ahead – have quick choices on hand Sometimes you have to eat on the go Include protein and fiber for staying power Stay away from sugary choices If you are having trouble deciding what to eat, take a look at this easy planner. Whisk together and cook on skillet, trying to contain the egg to the size of the bread. Breakfast tacos. Pair with a hard-boiled egg, and you’re out the door. These lunch ideas for teenage athletes will keep your teens full of energy! But, the most common breakfast foods (pastries, cereals, toast with jam) are low in protein, or at least the most bioavailable real food sources. Shakes are quick, easy and allow you to mix multiple nutrients into one ‘meal’. Alongside pre- and post-workout or competition meals, breakfast is arguably the most vital meal of the day for teen athletes. These are the most common reasons I hear for either skipping breakfast, or not putting together a well-balanced first meal. You may have heard of eggs in a basket, but this is a healthier take by substituting toast with an avocado. Pair with scrambled eggs. Who knew that a banana, scoop of nut (or seed butter), and an egg could create such a yummy pancake batter? They also need to boost their stamina and endurance as well as improve athletic performance. Crack the egg into a bowl and add milk. Six delicious recipes to keep your young athlete fueled for whatever life may serve them. Choose two or three breakfast ideas for teenage athletes listed above and have fun adding them into your week ahead. I like to use organic deli ham as my taco shell, but my active boys add a grain-free, or corn tortilla to the outside as well. Top your toast with a fried egg to upgrade the protein. Oatmeal has been proven to curb hunger cravings longer, which for growing athletes is helpful in getting them to their next meal. Choose Swiss or low-fat cheddar cheese to keep with the high-protein theme. This is one of the easiest breakfast ideas for teens that you can easily make at home. 1-2 tortilla wraps (whole wheat or multigrain) 1 cup cheddar cheese (grated) ½ … Breakfast is an important meal and it’s good to understand why athletes should eat breakfast. Yogurt (choose no sugar added and whole fat), Nuts and seeds (also a good source of fat). Combine the chicken and marinade … Accessed 8/10/14. If you are an adult practicing intermittent fasting, you may not be ready to break your fast at 6:00 AM. ... First, I stumble my way to the kitchen... Eggs 'N Things. Red bell… Heat skillet to medium and add cooking oil to the pan. Breakfast is an opportunity to start fueling for the whole day ahead. Along with establishing this norm, comes making it a priority. What’s great about this dish is that you can let your kids customize their own breakfast. Serve with grain-free Siete Foods, or non-GMO corn tortillas and a side of berries. Easy Egg Sandwich. A healthy breakfast for athletes is vital for performance and energy maintenance not only throughout the workout but throughout the day. Here is a list of some delicious recipes that you can try. Another great source of protein for kids is chia seeds. That means for one full month you won’t have to think of ideas for healthy lunches for teens that are also healthy meals for athletes. Breakfast for Athletes and for teen athletes is hugely important.As you must be well aware, breakfast is the most important meal of the day for anybody and that holds true for those who want to lose weight as well. It may just be the most important part of your teenage athlete’s day! Plain steel cut, rolled and instant oats generally have the same nutritional value but watch out for flavored oats as they may contain hidden sugars, which could cause them to crash. Now add some veggies or a piece of fruit, some sliced avocado or uncured low-sugar bacon, and maybe ½ a leftover potato — BAM! Who knew that a banana, scoop of nut (or seed butter), and an egg could create such... 2. https://www.teenvogue.com/gallery/10-healthy-smoothie-recipes Breakfast is the best time to set the day up right. Top 26 Easy And Healthy Breakfast For Teens. Generally, athletes should consume 20 to 30 percent of their calories from fat, at least 50%, but ideally 60-70% of their total calories from carbohydrates and protein intake depend on their training (See Table 7)*. See our Athlete Nutrition Guide for more information about protein, carbohydrates, hydration and more. It’s not uncommon for male and female athletes, especially those still growing, to have caloric needs exceeding 2,400-3,000 kcal and 2,200-2,700 kcal per day, respectively. Take the halved avocado and place on baking sheet, scooping out additional avocado from the seed pit if needed. Without a nutritious breakfast, kids and teens are also more likely to crave processed junk foods once hunger hits. Mike Samuels, Healthy Breakfast Ideas for Teen Athletes, LIVESTRONG, January 11 2013. (Can be made dairy-free and nut-free), Pumpkin is a nutrient dense source of starchy carbohydrate for busy athletes, and this Pumpkin Smoothie Bowl is a great way to incorporate it into a delicious and refreshing breakfast. Beyond its tissue-building benefits, protein is important for slowing the absorption of carbohydrate (or sugar) and thus balancing blood sugar. You don't even need to prep your shake the night before like I do. Breakfast is a great time for whole-grain cereal with low-fat milk and fruit or whole-grain waffles with peanut butter, banana and fruit juice. Saute up leftover diced chicken, steak, or eggs along with sweet potato from last night’s dinner. These foods provide the vitamins and minerals athletes need. Taking advantage of each meal, including breakfast, is necessary for overall athletic performance. Greek yogurt has really become a buzz-word in the nutrition world, but it’s not a fad! Dairy Alternatives: Are Your Athletes Getting Nutrients? Remove the turkey then add more olive oil to the pan if necessary. Cook for an additional 2-3 minutes and flip the omelet. Serve them over a bed of kale, spinach, or arugula, and grab an orange to go along. Serve alongside chicken sausage. Omelets are a great way to incorporate vegetables into breakfast, and we all know it can be difficult for kids to get enough vegetables into their daily diet. For the proper carb balance, we suggest adding berries or bananas to the yogurt to sweeten it up, instead of sugar, as well as seeds like flax or pumpkin for a healthy dose of unsaturated fat (better brain function). Are you looking for easy-to-prepare, nutritious breakfast recipes for teens to eat on the go? It’s important for young athletes to have a balance between protein, fat and carbohydrates at every meal for peak performance. Healthy Lunch Ideas for Teenage Athletes That Are Quick to Make! Breakfast for a Teenager It's become something of a cliche, but there's a lot of truth to the old adage about breakfast being the … Check out these recipes for more ideas to help you make a healthy breakfast a part of your day. Have you ever seen a bagel tree? As a Nutritionist, and founder of Primal Peak, I share current content, recipes, and programs to guide you towards vitality and peak performance. A healthy breakfast for a teen athlete should have between 500 and 750 calories and include about 50 percent carbs, 30 percent protein and 20 percent fat… Young athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as deli meat on a sandwich at lunch or an egg with breakfast. It’s important to “break the fast” for the extra demands a teenage athlete faces. We may have saved the best for last. Sometimes you just want a muffin! Wehrle recommends the following as healthy choices for young athletes: Whole grains and other complex carbohydrates (oats, brown rice, quinoa, whole wheat bread, whole grain breakfast cereals, sweet potatoes, squash and beans) Fruits (2 to 4 servings per day) Before Practice – Fuel Your Workout. Peppers, onion, spinach, mushrooms, even broccoli and asparagus have been known to make their way into omelets. Who doesn’t love a good fancy toast? The nuts, seeds, and coconut flakes, topped with milk (of your choice) and fresh berries in this Fruity Nut Cereal will satisfy any cravings for “breakfast in a box.” (Egg free and can be made dairy free). Stay light with the cheese, if even at all. Sure, much of this is probably true for growing and developing kids, but there’s more to the story. A healthy daily diet for a teen should include between 45 and 60 grams of protein, 1,200 mg of calcium and between 12 and 15 mg of iron. There you have it! (Nut free, can be dairy free). All these meals have been created and prepared by professional nutritionists or dieticians and are sure to meet the nutritional requirements of your young active athletes. Proper nutrition can help teens thrive both academically and physically, especially in sports. We are looking for a balance of macronutrients, color, and real food ingredients. Are there certain foods that young athletes should be specifically eating? 1. With quality brands, we can still recognize all the ingredients as real food. Really, all it takes is … BUT, for growing, developing, and active children and teens…it is time to break the fast! You can also look at options like turkey or Canadian bacon, but again pay attention to nutrition labels for sodium and saturated fat content. Whether it’s game day for your young athlete or you just want to give them the boost they need to get through the day, breakfast is a vital component in establishing a long-lasting energy level. Find out what foods may help boost your young athlete's mood while maintaining good nutrition and also keeping them sport-ready. Once the egg is cooked, remove from the pan and set aside. We hear all the time that “breakfast is the most important meal.” And for your teenage athlete, that may be true. In a March 2008 issue of “Today’s Dietitian,” Pamela Nisevich, MS, … Healthy food doesn’t have to be fancy or complicated — in fact, keeping it simple is best. All nuts are chock-full of healthy fats, fiber, protein, magnesium and vitamin E. Use them to top … Acessed 8/10/14. Choose full fat, all-natural dairy or coconut options. Beat eggs and milk with a whisk in a bowl until it’s completely mixed. Healthy Breakfast Ideas: What Pro Athletes Do In the Morning, Huffington Post, 6/1/2013. Choose quality calories from fruit, vegetables, whole-grain breads and cereals, low-fat dairy, lean protein and heart-healthy fats. Use Caution with Fatty Foods Fatty foods slow digestion, which is not ideal for the athlete facing a competition. Setting aside leftovers that can be incorporated into breakfast is smart as well. Looking for healthy breakfast ideas for teenage athletes? Kids should eat a handful or two of healthy snacks with 8-10 ounces of water approximately 1 hour-30 minutes before warm-ups. Ingredients: Oil. Healthy Eating for a Teenage Athlete. Teens and children involved in demanding sports (1½ -2 hours of constant activity) might need more calories to keep energy levels up. Eggs. I’m not concerned that each breakfast target all “food groups”, but it should contain real foods that provide fat, carbohydrates, and protein. The word “breakfast” literally means to break the fast — the fast while you are sleeping. These pancakes offer healthy fats, real fruit, and protein — especially if you pair them with some nitrate/nitrite all-natural breakfast ham. A healthy breakfast for athletes will consist of: all the macronutrients (carbs, fat, protein) ample carbohydrates and protein … Instant quesadilla. I am the owner of Primal Peak, a “nutrition specialist” at Copper Moose Farm, and a Board Member for a local non-profit, EATS (Eat Awesome Things at School). Add in nuts, fruit, agave nectar and/or cinnamon and serve. Toast your bread in the toaster half way. Check middle to ensure the egg is completely cooked and then serve. One egg contains about 6g of protein and while avocados aren’t protein packed, with only ~ 2.9 grams per cup, the benefits lie in the heart-health monounsaturated fatty acids, antioxidants and fiber. 3. Incorporating real food for kids into breakfast may take the biggest shift compared to lunch or dinner. Keep in mind the amount of protein an athlete should consume varies depending on their type of training. Make this your new family slogan if you have active kids — now is the time to start implementing such a standard even if your active kids are still very young. This is one of my favorite healthy breakfast ideas for teenage athletes. Plant-based protein foods like tofu and beans also are great choices. They are a powerful food, despite their higher calorie count, but with an active athlete, calories should be less of a concern. Setting the day up right with a nourishing meal sets a precedent for all the healthy meals to follow and keeps active kids on the road to peak performance.