15 Breakfasts For Serious Exercisers
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If you’re serious about working out, or you’re a semi-professional athlete, you can’t get away with skipping breakfast. When you perform high-intensity activities, a lot happens in your body. Chemicals and hormones alternate around all of your organs and muscles, and you need to balance those changes out with nutrients from foods. Failing to eat breakfast—and a good one at that—can put you at risk for fainting, injury, and soreness. Of course, you don’t want super heavy meals before your workout since those can leave you feeling sluggish, and even cause you to vomit during exercise. So, if you’re a serious exerciser, you need highly nutritious but low-calorie breakfasts. Here are 15 breakfasts for serious exercises that will help you work out longer, sustain energy and prevent feelings of nausea or weakness.
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Pumped up oatmeal
Oatmeal is a slow-digesting carb so it can regulate your blood sugar during intense workouts. Add in protein-heavy peanut butter, which also has healthy fats that help your brain stay alert, and bananas that can prevent cramps.
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Chia seed yogurt
Chia seeds are bursting with magnesium, which you need for proper muscle function, and fiber that regulates your appetite and digestive system. Put them over protein-heavy yogurt, which also has bone-healthy calcium. Add berries or apple slices for vitamin C.
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Protein chocolate cookies
Yup, cookies for breakfast! If you don’t like mushy, warm oatmeal, then take your oats and turn them into a treat. Add chocolate-flavored protein powder to your oatmeal cookies for a filling, blood-sugar-regulating breakfast on the go.
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Feta spinach omelet
The eggs will deliver some low-calorie protein. The spinach offers vitamin A, which is important for healthy bones. The feta offers a little more protein, plus calcium.
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Spicy avocado egg
Cut an avocado in half, bake two eggs and put them in the center of the avocado halves. Drizzle cayenne on top. The avocados give you filling fiber and healthy fats that keep your brain alert; the eggs give you protein, and the cayenne helps with circulation.
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Turkey bacon, egg yolks, and strawberries
It’s a complete little breakfast that’s easy to make. Turkey bacon offers lean, efficient protein. Egg yolks contain good cholesterol and omega 3’s which benefit your brain and heart. The strawberries are hydrating and boast vitamin C.
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A mushroom and cheese frittata
Mushrooms are loaded with iron, which you need to get your blood pumping. Put them in a frittata, with protein-heavy eggs, and add your favorite cheese for calcium.
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Quinoa pancakes with banana slices and ricotta
This is so tasty it’s hard to believe it’s healthy. Quinoa flour is loaded with fiber and protein. Banana has that potassium that’s good for your bones, and the ricotta delivers calcium and more protein.
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Spinach and Chickpea Fritters. (David Loftus/Kyle Books)
Spinach potato pancakes with fried eggs
You can make delicious spinach potato pancakes held together with a little flour and egg yolk. You get slow-digesting starch from the potatoes, iron and vitamins from the spinach and protein from the eggs on top.
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A whey pancake
If you want real pancakes but know you can’t eat that white flour mixture, try this: make pancakes with a healthy gluten-free flour (like fiber-full millet) and whey protein. Smother almond butter and agave on top for protein and healthy fats.
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Kale and egg white scramble
If you need something easy and highly nutritious, scramble some egg whites and kale together. Both boast protein and the kale has fiber and immense amounts of vitamins to keep you feeling energized. You can toss on some hot sauce for circulation benefits.
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A green smoothie
If you don’t love sweet smoothies, try combining Greek yogurt with wheat grass, whey protein, and a little apple juice. You’ll get tons of protein and calcium from the yogurt, and hydration and vitamins from the apple juice.
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Salmon and avocado on toast
For a smorgasbord of omega 3s, healthy fats for your brain and heart, fiber and protein put some poached salmon and avocado on Ezekiel bread. This will keep you full for half a day.
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