Let me paint you a picture; it's early in the morning, and my sleepy eyes are refusing to open. Still in my pajamas, I barely drag myself into the kitchen where my Golden Retriever Benny and my parrot Louie are eagerly awaiting their breakfast. And while they can satisfy their hunger with a scoop of kibble and a few sunflower seeds respectively, getting myself into gear requires a little more planning. This is your story too, isn't it?
So, if you're anything like me and you like to get a workout in first thing in the morning, you'll need a breakfast that can power you through. I've tried so many combinations over the years and I've finally settled on a few that really work to fuel my workouts. And I'm going to share them all with you right here.
Now, most people might associate oats with racehorses or farm animals, but I can assure you that there's plenty reason us humans should be gulping these grains down too. Oats are whole grains, and they are packed with nutrients, like fiber and protein, that provide sustained energy throughout your workout. Plus, they're versatile enough to be mixed with a variety of other healthful ingredients.
Try hot oatmeal with a handful of berries and a splash of plant milk for a warming breakfast, or overnight oats with yoghurt and chopped fruits for a chilled delight that can be prepared in advance. I've even had oats in a savory version, cooked with broth and topped with a poached egg and some sliced avocado. It's unconventional, I know, but it's delicious.
Eggs, dubbed as nature's original superfood, are an excellent source of high-quality protein, as well as vitamins and minerals, essential for muscle recovery post workout. Plus, they're super versatile and can be prepared in a number of ways to suit your taste buds.
You can try poached eggs on whole-wheat toast for a classic protein-carb combo, or an omelette loaded with fresh veggies for a fiber boost. One of my go-to quick breakfasts is a boiled egg with a side of fresh fruit. It's fast, filling and fuel-packed. Plus, Benny and Louie love when they get a little nibble of my egg breakfast!
So, let's say you hit the snooze button one too many times and are now scrambling for time. Instead of skipping breakfast altogether, grab a smoothie. No, I’m not talking about those sugar-laden store-bought concoctions. I'm talking homemade, fruit and veggie-smoothies packed with fibre, antioxidants and natural sugars for sustaining energy levels.
Some of my favorite combinations include a banana-spinach-almond milk blend, a berry-yoghurt-oat mix or a tropical pineapple-mango-coconut milk fusion. Each one is refreshingly delicious and provides a robust start to the day. And the best part? The blending takes barely a couple of minutes. Just remember to balance your smoothie with enough protein, complex carbs and healthy fats for a balanced meal. A scoop of your preferred protein powder or a spoonful of nut butter does the trick.
Ever have one of those days where you wake up with a craving for something sweet and indulgent but you’re determined to stick with your fitness regime? For those days, I recommend protein pancakes. Yes, you read that right - pancakes that work for your workout!
Protein pancakes can be made with a variety of favorable ingredients like oats, bananas, eggs, cottage cheese, protein powder and more. They're served up just like your classic pancake stack but deliver a high dose of protein to assist in strength gain and muscle repair. Top them with Greek yoghurt and fresh fruit for added nutrition. And believe me, when you flip these babies onto your plate, you’ll barely notice any difference from the traditional pancakes, except maybe an extra spring in your step.
For the days you feel like treating yourself with a fancy breakfast, try a Greek yogurt parfait. Greek yogurt, a staple in many health-conscious individuals' diets, is a protein powerhouse and also provides necessary probiotics which promote a healthy gut.
A typical Greek yogurt parfait includes layers of Greek yogurt, fresh fruits and nuts or granola, assembled like a dessert. I love mixing it up with various fruits like berries, peaches, or kiwi, and top it up with a little bit of honey and a sprinkle of chia seeds or crushed almonds. Not only is it visually satisfying, but this sweet protein and fiber combo also keeps me full and energetic for a longer period, making the post-breakfast workout a breeze.
I hope these breakfast suggestions fuel your workout and set a positive tone for the rest of your day. These are staples in my kitchen and have helped me stay consistent with my fitness goals. My dog Benny often gives me those puppy eyes when I'm whipping up these breakfasts, while Louie mimics the blender's whir. Eating healthy doesn't have to be boring or repetitive. The possibilities are endless, you just have to be willing to try. Now, go break that fast in style!
Written by Madeline Sterling
View all posts by: Madeline Sterling