Breakfast Ideas for Busy High School Athletes!

If you’re a high school athlete, you’ve likely experienced mornings filled with early practices, school, training sessions, or games without having time for breakfast. If you’re a high school athlete, you know how chaotic mornings can be with early practices, school, and games, often leaving no time for breakfast. Many teens spend precious minutes scrolling through their phones instead of eating. The truth is, if you can take time to check social media, you can also grab something nutritious to fuel your day.

That’s right, young athletes must eat breakfast; excuses like “I don’t have time” or “I’m not hungry” won’t work. Many teens stay up late snacking past midnight and not getting quality sleep which disrupts the circadian clock, and hunger hormones like ghrelin and leptin leading to “appetite disruptions”. This is quite common because high-calorie, low-nutrient snack foods like Cheetos and candies.

According to a study, parents identified time as the greatest barrier to breakfast consumption. To tackle this, we suggest grab-and-go options during  our downtime throughout the week. This article will ease concerns about the healthiness of traditional breakfasts by offering simple, high-nutrient options for the first meal of the day!

As a gentle reminder, breaking your fast is crucial because we wake up dehydrated and need to fuel our muscles and brains. The first meal sets the tone for neurotransmitter function, and research shows that calories missed at breakfast by teens are rarely made up later.

Studies indicate that breakfast eaters have better school attendance, higher scores on standardized tests, and fewer morning hunger-related stomach pains. Parents should focus on front-loading calories, meaning it’s beneficial to consume more nutrients at breakfast than at dinner for better weight management and long-term health, according to a 2020 article in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism.

As the day gets busier, there’s less time to eat. If you’re new to my work, I explain the difference between eating for health and fueling for performance. You can find essential information on fundamental carbohydrates and proteins for young athletes here. Strength coaches should also check out my article written specifically for them.

Eating well during fasting periods while rested is essential for growth and development. When combined with training, skipping meals can lead to injuries and long-term health issues. In my view, breakfast, lunch, and dinner are all equally important. As a Registered Dietitian Nutritionist, I encourage focusing on ALL MEALS! Check out this resource for building a high-performance plate.

Many young athletes fixate on perfecting their post-competition meals but often neglect the quality of their meals leading up to the event. Consistent, balanced nutrition at every meal is key to better growth and recovery. 

When I present at coaches’ clinics and conferences, I refer to “breakfast” as Meal One and move away from traditional meal patterns. I emphasize that every meal matters and aim to dispel the idea of a special “pre-game” meal that boosts performance. In reality, the meals consumed leading up to a training session are what truly make a difference. Consistent good nutrition over time leads to successful practices and games, ultimately resulting in championships.

Any successful coach knows that consistent practice of fundamentals is key to building championship teams. This process requires time, commitment, planning, and strategy.

High school and adult athletes need more nutrition than the typical three meals a day. They require additional calories, which means more frequent meals with larger portions. It’s also essential for young athletes to consume a variety of colorful fruits and vegetables. For tips on incorporating more veggies into their diet, check my article,  7 Ways to Get More Veggies into your Young Athlete’s Diet published at Simplifaster.

When advising young athletes and active adults, we highlight the benefits of eating four to five meals daily. I encourage them to think of breakfast as “meal one,” promoting the idea of quick, nutritious grab-and-go options that include protein, fiber, and carbohydrates to start their day effectively.

To have a meal ready when you’re busy, plan it in advance. Focus on controllable habits by preparing meals for your schedule. Quick grab-and-go breakfast options include hard-boiled eggs with fruit, string cheese with a banana, yogurt parfaits with granola, whole-grain toast with nut butter, turkey breakfast sandwiches, and oatmeal with berries. For ideas on high-protein breakfasts, check out my Instagram!

1. Eggs, are a nutrient-dense, convenient, and inexpensive food. They are rich in choline, which supports cognitive function, and provide 6-8 grams of high-quality protein along with all essential amino acids for muscle mass and bone health. Eggs also contain antioxidants  that promote eye health. Packed with vitamins, minerals, and folate, they can be enjoyed scrambled, hard-boiled, or in a fried egg sandwich!

2. Greek Yogurt,  is a convenient and nutritious option for all ages, packed with protein, probiotics for gut health, calcium, and vitamin D. It also provides electrolytes and carbohydrates for brain function and muscle contraction. I like to prepare yogurt parfaits in advance for busy days. For tips on building the ultimate parfait, check out the video on my Facebook page or browse my posts for inspiration.

Calcium can reach its full bone-growth potential only with adequate vitamin D, which is essential for calcium absorption. Recommendations for calcium and vitamin D vary. To ensure sufficient intake, include dairy products like cheese, yogurt, milk, and fortified beverages in your diet. A yogurt parfait with mixed berries is also a great pre-exercise snack, providing the necessary carbohydrates and high-quality protein about 45-60 minutes before training.

3.  Whole-grains Oatmeal or Overnight Oats, are excellent for providing high-quality calories that enhance focus in the classroom and on the field. Oatmeal serves as a healthier alternative to breakfast cereals, offering more fiber, less sugar, and plenty of B vitamins. It’s also rich in antioxidants, which help reduce exercise-induced inflammation and support heart health. Keep in mind that one cup of oatmeal has only 6 to 8 grams of protein, so it’s important to add a protein source such as Greek yogurt, string cheese, hard-boiled eggs, milk, whey protein powder, or high-protein nut butter. Please check out my website for some ideas on overnight oats or view this great recipe via the Academy of Nutrition and Dietetics.

4. Whole-grain toast, wraps, waffles, or pancakes! Whole-grain pancakes are a great meal option, perfect for sit-down breakfasts or quick snacks. You can prepare them in bulk and store leftovers in aluminum foil. Check out my recipe or try Nuts’-n-More with discount code 143NWW for 15% off your next order. View the high-protein coconut pancake recipe here!

5. A high-protein fruit smoothie is an easy way to get quality protein, carbohydrates, fruits, and liquids on the go. Enhance your smoothie with Greek yogurt, chia seeds, or flaxseeds to support health, digestion, and reduce inflammation. Use NSF approved whey protein powder or cow’s milk for protein. To save time, combine protein powder, chia seeds, and your favorite fruits and veggies in a freezer bag. When you’re ready, just add milk and ice.

Don’t forget to use code WendiIrlbeck for 15% off  Momentous’s third-party tested creatine and supplements. We only recommend products we’ve personally used, ensuring quality and trust for our clients. Momentous products are NSF and Informed Choice approved for purity!

• Establish a morning routine
• Utilize breakfast at school (if available)Wake up 15-min sooner
• Prepare foods for meals one ahead of time
• Dozen hard-boiled eggs for the week
• Hard-boiled egg, spinach & chicken
• Smoothie freezer bags ready to go
• Overnight oats in mason jars for the week
• Turkey cheese sausage bagel wrapped in tin foil
• Grab-and-go chocolate or white milk
• Bananas, apples, pears, and other perishable fruit on hand
• String cheese and portioned-out nuts
• Whole-grain pita with turkey, egg, and cheese
• Egg scramble muffin tins baked ahead of time
• Wendi’s Egg-cellent Eggbake recipe which can be portioned out  (Click here )
• Greek yogurt parfaits in mason jars or Tupperware container

Please follow me on Twitter for other quick and healthy nutritional strategies

We prioritize eating for health first and fueling for athletic performance second. It’s essential to develop healthy habits early on, starting with your first meal of the day. Success, especially as a champion, requires consistent practice of these habits. Consider what you can do today to improve tomorrow. Begin each day with clear intentions, ideally starting with meal one.

If you’re overwhelmed by the pandemic, refer back to my blog on staying healthy during quarantine. For more insights on nutrition and training, check out my article with Erica Suter. where I provide a sample weekly menu for young athletes, and Erica shares strength and conditioning routines. I highly recommend her expertise for young female athletes.

Remember, “Nutrition is a secret weapon! It can make a good athlete great or a great athlete good; the choice is up to you!”

In good health, faith, and fitness

-Wendi A. Irlbeck, MS, RDN, LD, CISSN

The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction.  We provide virtual sports nutrition coaching, education, and presentations virtually in Texas, Florida, California, Minnesota, Ohio, Illinois, Indiana, Iowa, Nebraska, New Jersey, New York, North Dakota, Arizona, and Michigan. Our primary office is based in Nashville, Tennesse where we serve the greater Brentwood, Franklin, and Green Hills communities.  Follow us on Twitter, Facebook, and Instagram for more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.