Posted on by cone

Fuel Your Training With These 6 Nutritious, Easy & Delicious Breakfasts

Let’s get straight to it. Here are six nutritious, easy breakfast ideas to fuel your morning training sessions:

1. OVERNIGHT OATS

The great thing about overnight oats is that you prep them the night before, so your prep time in the mornings is zero.

  • Put approx. 50g oats in a bowl (optional: add mixed seeds for extra nutrition… I add chia, flaxseed, and pumpkin), and add a dollop of yoghurt of your choice. I like vanilla as it gives the oats a nice flavour.
  • Add some milk and mix to the desired consistency.
  • Add toppings of your choice: mixed fruit, peanut butter, honey, cinnamon, etc.
  • Put in the fridge and eat the following morning! Oats have slow release energy that will keep you fuller for longer.

2. BAKED OATS

Again, a great one for when you have zero time to make anything in the mornings. Make baked oats ahead of time and simply heat for 30 secs or so in the microwave in the mornings to eat. This also makes a great, healthy dessert. 

3A. AVOCADO ON WHOLEMEAL TOAST
3B. AVOCADO AND SCRAMBLED EGG ON WHOLEMEAL TOAST (or scrambled tofu for a plant-based variation!)
3C. AVOCADO, SCRAMBLED EGG & SMOKED SALMON ON WHOLEMEAL TOAST

  • Three variations, depending on how much time you have! Tip: Opt for wholemeal bread, as it is more nutritious than white bread; it contains more fibre, vitamins, and minerals.

4. PEANUT BUTTER & BANANA ON WHOLEMEAL TOAST


Pretty self-explanatory. Easy to make, and contains a good balance of carbs (toast, banana) & fat (peanut butter), which are the macronutrients needed to provide the body with energy.

5. BREAKFAST PROTEIN SMOOTHIE


Easy to make and quick to drink. You can make this in a million ways, but here’s one version I like:

  • Add 300ml milk of your choice to the blender
  • Add 1 scoop of vanilla or strawberry flavoured protein powder (about 25-30g protein)
  • Add 2 bananas and a large handful of blueberries
  • Add some porridge oats
  • Blend and drink!

6. GREEK YOGHURT & BANANA


An option if you are really short on time! Just chop up a banana and add it to some Greek yoghurt. You’ll get carbs from the banana, and fat/protein from the yoghurt.

FURTHER TIPS FOR SUCCESS:

  • Drink a big glass of water as soon as you get up in the morning. Your body is dehydrated at this time, after 6-8 hours without it;
  • Leave 1.5-2 hours for a meal to digest to avoid discomfort during training;
  • If you don’t have this much time, opt for something small with fast-acting carbohydrates, such as a couple of dates, for quick release energy. Something is better than nothing;
  • If you struggle with decision fatigue, make the same breakfast every day. If it works, and it gives you one less thing to think about, why change it?

Happy fuelling!
Conni

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