Beyond the cereal box, we know that athletes are eating very specific foods to fuel their bodies in a strategic way. So what is the real breakfast of champions? What do tennis players, marathon runners, competitive swimmers, cyclists, and other professional athletes eat in the morning?
To get some insight on this, we spoke with Cynthia Sass, MPH, MA, RD, CSSD. What do all those letters mean? Well . . . she’s a total expert in how to fuel an athlete’s body. She’s a specialist in sports dietetics by the Academy of Nutrition and Dietetics, she’s served as a sports nutrition consultant to four professional teams (including the New York Yankees), she has a master’s degree in both nutrition science and public health, she’s a certified personal trainer, she has formal culinary training, and she’s a three-time New York Times bestselling author.
So yeah, she’s basically the authority on what to eat for breakfast when you’re on an intense training program. Ready for her three favorite staples? Her three “hearty but healthy breakfast meals are great for fueling elite athletes and optimizing energy, endurance, circulation, and mental and physical performance.” But be mindful of when you’re eating breakfast and how soon after you’re working out — it could cause a stomachache. “Eating a big breakfast too close to the start of exercise can lead to cramps,” said Cynthia. “Especially meals that include lean protein and good fats, which take longer to digest. These meals should be eaten two to three hours before training or competing.”
Ready for her three favorite staples? Her three “hearty but healthy breakfast meals are great for fueling elite athletes and optimizing energy, endurance, circulation, and mental and physical performance.” But be mindful of when you’re eating breakfast and how soon after you’re working out — it could cause a stomachache. “Eating a big breakfast too close to the start of exercise can lead to cramps,” said Cynthia. “Especially meals that include lean protein and good fats, which take longer to digest. These meals should be eaten two to three hours before training or competing.”
Super Food Smoothie
This creamy chocolate-cherry smoothie is ultra packed with nutrients from powerhouse ingredients like kale, quinoa, and ginger. Cherries are excellent for muscle recovery, and the protein from quinoa and almond milk and butter will keep you full and fueled.
INGREDIENTS
- 1 cup frozen cherries
- 1 cup fresh kale, chopped (loose)
- 1 cup almond milk
- 1 tablespoon almond butter
- 1/3 cup cooked, chilled quinoa
- 2 tablespoons unsweetened non-Dutched cocoa powder
- 1 tablespoon honey
- 1/4 teaspoon fresh grated ginger root
DIRECTIONS
Place all ingredients in a blender and blend until smooth.
Endurance Oatmeal
Take your morning oats to the next level with maple, heart-healthy cinnamon, fruit, and protein-packed almonds.
INGREDIENTS
- 3/4 cup old-fashioned rolled oats
- 3/4 cup hot water
- 1 tablespoon maple syrup
- 1/2 teaspoon ground cinnamon
- 1 cup fruit of your choice (recommended: 1 small banana, sliced and 1/2 cup fresh blueberries)
- 1/4 cup sliced almonds
DIRECTIONS
Add hot water to oats and stir in maple syrup and cinnamon. Top with fruit of your choice and sprinkle with sliced almonds.
Power-Up Pancakes
Brown rice and almond flour with vanilla almond milk create a lighter, protein-focused version of a classic breakfast comfort food. It also has the added benefit of being gluten-free, for those of you who have sensitivities.
INGREDIENTS
- 1/4 cup brown rice flour
- 1/4 cup almond flour
- 1/2 teaspoon baking powder
- 1/8 teaspoon sea salt
- 1/4 teaspoon ground cinnamon
- 1/3 cup almond unsweetened vanilla milk
- 1 egg
- 1 1/2 tablespoons maple syrup, divided
- 1 cup fruit of your choice (recommended: fresh sliced strawberries or blueberries)
- 1/2 tablespoon extra-virgin coconut oil
- 1/4 teaspoon lemon zest
DIRECTIONS
- In a medium bowl, combine brown rice and almond flours, baking powder, sea salt, and cinnamon. Stir to combine.
- In a separate bowl, whisk together almond milk, egg, and one tablespoon maple syrup, then fold into dry mixture to form batter.
- Over medium heat, pour pancakes onto a greased skillet. Flip when they begin to bubble.
- While pancakes are cooking, use a fork to whisk together remaining maple syrup with coconut oil.
- Drizzle pancakes with syrup, top with fruit of your choice, and sprinkle with zest.
