Sports Nutrition 101 - A Complete Breakfast

Nov. 5, 2008

Breakfast Checklist

Make sure your breakfast consists of complex carbohydrates (ex: whole grain cereal, wheat bread, fruit, low-fat milk), protein (ex: eggs/egg whites, lean meat, nuts) and some healthy fat (peanut butter, nuts, light cream cheese)

Look for whole wheat bread and grain products instead of white/refined products

Choose low-fat (skim, 1% or 2%) milk and dairy products

Limit your intake of fried foods, grease, and extra gravies & sauces

Aim to get fruit into your breakfast either as a juice or as a whole fruit

A Hearty Breakfast

Two eggs scrambled in the microwave
Crack eggs or pour ½ cup egg beaters into microwavable bowl, scramble with fork & place in microwave for ~45 seconds, take out & scrape around edges, back in the microwave for ~45 seconds, take out & scramble with fork... if they don't look quite done... back in for another 10-15 seconds, then salt & pepper to taste & sprinkle with 2% grated cheese

One whole wheat bagel (mini or large) w/1-2 Tbs. peanut butter

One banana

Bottle of water or for more calories a big glass of 2% milk

A Complete Quick Breakfast

One pack Quaker Oatmeal (Two packs for guys and/or those trying to gain weight)
Warm water in microwave for ~2 minutes in microwavable bowl & mix oatmeal in

Can add One scoop whey powder if you have it

Add 1-2 Tbs. peanut butter & stir until peanut butter melts (Two spoons for weight gain)

One fruit or top oatmeal with raisins

8-12 oz skim or 2% milk (2% milk especially for those trying to gain weight)

Healthy in Five Minutes

Two Eggo whole wheat waffles or 1 whole wheat bagel toasted in toaster with 2 Tbs. peanut butter

One yogurt (Dannon Light-n-Fit or Yoplait/Yoplait Whips for more calories)

8-12 oz skim or 2% milk (2% milk especially for those trying to gain weight)

One whole wheat tortilla with 1 slice 2% cheese and 3-4 slices ham warmed in microwave
(Two servings for those trying to gain weight)

One yogurt (Dannon Light-n-Fit or Yoplait/Yoplait Whips for more calories) topped with whole grain cereal

One fruit

Grabbing Breakfast & Eating On the Way

Energy bar (Luna, Zone, Power Bar) or Quaker Oatmeal Square or Nature Valley Granola bar pack

2% string cheese

One banana

Schedule

Sports Nutrition 101 - A Complete Breakfast

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Sports Nutrition 101 - A Complete Breakfast

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