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6 Breakfast Options For Youth Athletes

  • March 10, 2016
  • Nutrition
CoachesEducatorsParents

Greek yogurt with fruit mixed in.Whether it’s game day for your young athlete or you just want to give them the boost they need to get through the day, breakfast is a vital component in establishing a long-lasting energy level.

Think of it as setting the mood for their metabolism, brain activity and muscle function. It’s important for young athletes to have a balance between protein, fat and carbohydrates at every meal for peak performance.

Generally, athletes should consume 20 to 30 percent of their calories from fat, at least 50%, but ideally 60-70% of their total calories from carbohydrates and protein intake depend on their training (See Table 7)*.

 

Kick off your athlete’s day with one of these six breakfast options for on the go or when you have a little more time in the kitchen. They will feel fueled and ready for exams, practice, tournaments… and anything their day may throw their way!

 

1. Nut Butter Banana Shake:

Shakes are quick, easy and allow you to mix multiple nutrients into one ‘meal’. We urge for finding natural protein sources for your shakes, avoiding supplements and protein powders. Nut butters, such as peanut butter, almond butter and cashew butter, contain approximately 4g of protein for every tablespoon.

Our favorite combination is that rich nut butter with a banana (which aids in digestion, sustain blood sugar and reduce swelling), and 1% milk – another protein packed option with approximately 8g per cup. Psst… sneak in some spinach or kale for some vegetable benefits.

Ingredients:

  • 1 peeled banana
  • 1 cup of skim milk (or nut milk alternative)
  • 1 tablespoon of nut butter
  • ½ cup of ice
  • 1 teaspoon of cinnamon
  • Bonus: ¼ cup uncooked spinach

Instructions:

Mix together in blender until smooth and serve.

 

2. Greek Yogurt with Fruit & Seeds

Greek yogurt has really become a buzz-word in the nutrition world, but it’s not a fad! It’s worth incorporating into your family’s diet because of the protein value.

Plain Greek yogurt, on average, contains 30% of the daily value for calcium (aka strong bones) and contains less carbohydrates than regular yogurt. We suggest plain Greek yogurt to avoid the sugar in some of the flavored kinds and be weary of the saturated fat content. Look for fat-free or low-fat options and just remember to check nutrition labels.

For the proper carb balance, we suggest adding berries or bananas to the yogurt to sweeten it up, instead of sugar, as well as seeds like flax or pumpkin for a healthy dose of unsaturated fat (better brain function).

Ingredients:

  • 1 cup plain, non-fat Greek yogurt
  • ½ cup of fruit of choice
  • 2 tablespoons of seeds of choice
  • Bonus: ½ teaspoon of cinnamon or 1 tablespoon of granola to add more flavor & texture

Instructions:

Mix all together into a bowl and serve.

3. 2 Egg Power Omelet

Omelets are a great way to incorporate vegetables into breakfast, and we all know it can be difficult for kids to get enough vegetables into their daily diet. Peppers, onion, spinach, mushrooms, even broccoli and asparagus have been known to make their way into omelets.

What’s great about this dish is that you can let your kids customize their own breakfast. Pick an option for additional protein like soy-chorizo, turkey bacon, Canadian bacon or even salmon if they have a taste for it. Stay light with the cheese, if even at all. Choose Swiss or low-fat cheddar cheese to keep with the high-protein theme.

Ingredients:

  • 2 eggs (3 eggs if they are extra hungry)
  • 1 tablespoon 1% milk
  • 1 oz. cheese
  • ½ cup of chopped vegetables and meat (3/4 cup for 3 eggs)
  • Bonus: Top with slices of avocado or side of cottage cheese
  • 1 tablespoon cooking oil (recommended: olive oil)

Directions:

Heat skillet to medium and add cooking oil to the pan. Beat eggs and milk with a whisk in a bowl until it’s completely mixed. Sautee vegetables until they are no longer firm and add meat to warm. Remove from pan and set to the side. Add more cooking oil if necessary. Pour egg mixture into the pan. Once the bottom of the egg is firm, add in sautéed vegetables/meat mixture and cheese on ½ of the egg and fold the other half over. Cook for an additional 2-3 minutes and flip the omelet. Check middle to ensure the egg is completely cooked and then serve.

 

4. Turkey Breakfast Sandwich

Nothing says on the go breakfast like a breakfast sandwich, but as we know the typical sausage or ham English muffin can have hidden calories, sodium, saturated fats and excessive carbs. For a healthier take, choose meats that are considered to be lean meats and not processed.

While oven roasted turkey may not be traditional breakfast meat, warming it up on the grill and pairing it with cheese, egg and toast can disguise the breakfast culprit. You can also look at options like turkey or Canadian bacon, but again pay attention to nutrition labels for sodium and saturated fat content. Instead of white bread, swap it out for whole wheat or multigrain toast and choose Swiss cheese, which contains about 8g for one slice.

Ingredients:

  • Two slices of whole wheat or multigrain toast
  • 1 egg
  • 1-2 oz. of oven roasted turkey (avoid deli-style)
  • 1 slice of Swiss cheese
  • 1 teaspoon of cooking oil (recommended: olive oil)
  • 1 tablespoon of milk
  • Bonus: slices of avocado
  • Substitute: Turn it into a wrap with a whole wheat tortilla instead of toast

Directions:

Heat a skillet on medium and add olive oil to cover the bottom of the pan. Crack the egg into a bowl and add milk. Whisk together and cook on skillet, trying to contain the egg to the size of the bread. Toast your bread in the toaster half way. Once the egg is cooked, remove from the pan and set aside. Add turkey to the pan to warm up. Remove the turkey then add more olive oil to the pan if necessary. Lay down 1 piece of toast into the pan, add the egg, turkey then the cheese and finally the piece of toast. Flip on the skillet back and forth until the cheese is melted. Remove from pan and serve.

5. Hot Oatmeal & Nuts

Oatmeal has been proven to curb hunger cravings longer, which for growing athletes is helpful in getting them to their next meal. Plain steel cut, rolled and instant oats generally have the same nutritional value but watch out for flavored oats as they may contain hidden sugars, which could cause them to crash.

By adding nuts, such as almonds (highest in fiber), pecans (heart health), cashews (zinc for brain power) or walnuts (fights inflammation), you’re providing your athlete with necessary fiber, protein, and monounsaturated fats.

Ingredients:

  • ½ – 1 cup steel cut, rolled, or instant oats
  • 2 parts water (or 1% milk) for every cup of oats
  • 2 tablespoons of nuts
  • Bonus: ½ teaspoon of light Agave Nectar and/or ½ teaspoon of cinnamon
  • Double Bonus: ¼ cup of fruit

Directions:

Prepare oats according to package (preparation differs depending on the type of oats). Add in nuts, fruit, agave nectar and/or cinnamon and serve.

6. Eggs Over Easy in an Avocado

We may have saved the best for last. Your kids won’t even realize how good it is for them. One egg contains about 6g of protein and while avocados aren’t protein packed, with only ~ 2.9 grams per cup, the benefits lie in the heart-health monounsaturated fatty acids, antioxidants and fiber.

They are a powerful food, despite their higher calorie count, but with an active athlete, calories should be less of a concern. You may have heard of eggs in a basket, but this is a healthier take by substituting toast with an avocado.

Ingredients:

  • 1 avocado halved with seed removed
  • 1 medium egg
  • 1 pinch of salt & pepper (or desired seasonings)
  • Bonus: Serve with 1 cup of fruit

Directions:

Heat oven to 425 degrees Fahrenheit. Take the halved avocado and place on baking sheet, scooping out additional avocado from the seed pit if needed. Crack egg directly over avocado and position yolk over pit. Place into oven for 15-20 minutes. Remove from oven, top with seasoning and chives, and then serve.

—

There you have it! Six delicious recipes to keep your young athlete fueled for whatever life may serve them. Keep in mind the amount of protein an athlete should consume varies depending on their type of training. Consult with a dietician or nutritionist before starting your athlete on any nutrition program. See our Athlete Nutrition Guide for more information about protein, carbohydrates, hydration and more.

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Goal-Setting Lesson Video Transcript

Hi. I’m Trevon, Trey, Jennifer. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top. In the bottom roll of my pyramid of goals I listed goals such as obtaining my bachelor’s degree, becoming a scholar athlete award recipient, and becoming an All-American. The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one. Now I’ll be the first to admit that not every goal that I listed on my pyramid was accomplished, but seeing my goals every day when I went to bed, I was able to push through the days that I felt like doing nothing in hopes of achieving the bigger picture. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

Body Image Lesson Video Transcript

Hi, I’m Kara Winger, Olympic javelin thrower, and true sport athlete. Today I want to talk to you about body image and I have three things I’d like you to know. First, healthy thoughts often lead to healthier bodies. Second, there are varying body types and no one’s body is exactly like another. And third, true beauty goes deeper than the skin. As a multi-time Olympian, I’ve experienced a lot of variation and progression in my training. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. I’m talking to you about body image today because sometimes even with the best of intentions and a common goal in mind, the changes you make to your training habits can prove to be detrimental if made for the wrong reasons. In the lead up to the 2012 Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

So I changed my diet. I went along with what I was being told to do, even though I’d had great success at a slightly heavier weight and higher body fat percentage, and became much leaner than ever before. It seemed like a successful change at first, but I didn’t have nearly the results I’d had before. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the 2012 London games. The takeaway for me, and hopefully for you, is that it’s important to know what works for you and your body and to not compare yourself to others. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day.

I’ve learned what a properly balanced meal for my body looks like and I recognize food as the fuel that keeps me throwing. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. We only get one and it’s amazing to discover how many things our bodies can do. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

A Good Sport Lesson Video Transcript

Hi, I’m Izy Isaksen, Team USA, Modern Pentathlon, Olympian, US Army Sergeant, and True Sport Ambassador. Today, I want to talk to you about being a good sport. There are three things I’d like you to know. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I would overhear spectators and teammates asking, “Who’s the better athlete,” and “Who’s going to beat the other.” Instead of letting outside pressures create a negative experience for us, I chose to practice winning and losing with grace and respect. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. So, no matter what situation I encounter during competition, I know it’s important to always treat people with respect and be a good sport. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there.

What Kind of Coach Do You Want to Be? Video Transcript

Edwin Moses: You’re a coach. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. And wanting all of that, of course, that’s good. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know.

You have the ability to affect even deeper change, to take what’s in your hands and do something even more extraordinary. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both.

I’m Edwin Moses, and the lessons I’ve learned through sport have challenged me, guided me, and shaped my life forever. What kind of coach do you want to be?

THE SIMPLE TRUTH: DECODING THE SUPPLEMENT INDUSTRY VIDEO TRANSCRIPT

At first glance, dietary supplements look the same. They seem safe and healthy, but just because the label says a product is a dietary supplement, that doesn’t mean it’s safe. Unfortunately, you can’t tell whether a product is safe or not just by looking at the label. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Products like these can harm your health and career, but they’re for sale online, in some nutrition stores, and they’re labeled as dietary supplements.

When you pick up a supplement, especially one that promises performance enhancement, you don’t know if it belongs in the “Mostly O.K.” pile or in the “Dangerous” pile. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name. Just because a product is on a store shelf doesn’t mean it is safe. You need to do your research and be an informed consumer. The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Please visit USADA’s Supplement 411 for more information about dietary supplements.