10 Breakfasts for an Endurance Athlete

10 Breakfasts for an Endurance Athlete

It is common knowledge that breakfast is the most important meal of the day. It helps you to get started the proper way with lots of energy and enthusiasm. The only thing is that sometimes we forget that we need to have a proper meal and try to get by with just a granola bar or a protein shake. If we are not properly fueled, then our efforts and our training will not be as efficient. For this reason, I wanted to share with you what are some of my 10 most common breakfast as an endurance athlete and coach.

You will find foods in this list that are not normally on low-calorie or low-carb diets. I believe that a high-intensity and high-calorie consumption training plan must go hand-to-hand with a high-calorie and high-carb diet. This will allow you to be better prepared for those long efforts and for the high intensity intervals that are normally part of every athlete training.

Here are some of my favorite breakfasts, I will try to list the ingredients to give you a better idea of what I eat. I hope that you like them.

  1. French Toast with Fruit
    1. 2 Pieces of White Bread
    1. French Toast Mixture
      1. 2 Eggs
      1. Cinnamon
      1. Vanilla Extract
    1. Fruit
  2. Omelet
    1. 2 Eggs
    1. 2 Pieces of American Cheese
    1. Meat of choice
      1. Ham
      1. Sausage
      1. Turkey Franks
      1. Chorizo
  3. Egg, Bread and Protein Shake
    1. 2 Eggs
    1. 1 Piece of White Bread
    1. Protein Shake
  4. Oatmeal and Peanut Butter and Jelly Sandwich
    1. ½ Cup of Oatmeal
    1. Sandwich
      1. 2 Pieces of White Bread
      1. Peanut Butter
      1. Strawberry Jelly
  5. Breakfast Burrito
    1. 1 Flour Tortilla
    1. 2 Eggs
    1. Meat of choice:
      1. Ham
      1. Sausage
      1. Turkey Franks
      1. Chorizo
  6. Belgian Waffle with Fruit
    1. 1 Belgian Waggle
    1. Fruit
  7. Egg Sandwich
    1. 1 Egg
    1. 2 Pieces of White Bread
    1. Condiments
      1. Mayonnaise
      1. Mustard
  8. Scramble Eggs with Potatoes
    1. 2 Eggs
    1. Fried Potatoes cut in small squares
  9. Pancakes with fruit
    1. 2 Small Pancakes
    1. Fruit
  10. Breakfast Bagel Sandwich
    1. 1 Bagel
    1. Egg
    1. Ham
    1. Cheese

I hope that you enjoy my breakfast ideas, and do not just stick to this but make it your own. Maybe you have a different meat that you want to try, or a different type of bread that you prefer. I believe that the most important factor in a proper nutrition for an endurance athlete is to have regular meals that not only satisfy you but that provide a good nutritional value.

Disclaimer: I am not a nutritionist, if you are looking for proper guidance contact a licensed dietician or nutritionist.

Written by:

Gilberto Cortez - USA Cycling, TrainingPeaks & NICA Certified Coach

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