Nutritional experts always claim that breakfast is the most important appetizer in our daily diet . Well, as demonstrated by recent studies and dietary monitoring for athletes, it has been proven that to have optimal results in the life of an athlete, food accounts for 70% of the entire process.

Breakfasts for sportsmen and women are varied and easy to make, but very few users have such knowledge or are forced to resort to professionals who cost a lot of money. However, there are free alternatives like this article, where we will show you the best options for breakfast.

The ideal breakfast for athletes, in detail

As we discussed in the introduction, the ideal breakfast is the ultimate priority for maintaining a good balance between food and exercise. Next, we will present the 8 most suitable breakfasts for sportsmen and women .

1. Energy

This type of breakfast is ideal if we want to endure a hard day’s physical effort so that we can hold out until lunchtime without the strength coming back. To do so, we must resort to high-calorie products, as well as to the consumption of dairy products. Cereals with yoghurt and nuts, together with bananas, ensure a high yield.

2. Light

In this case the light breakfast is consumed for weight loss or to keep the line . For this we will have to consume small intakes of the three basic foods for a good breakfast, such as a glass of milk, low-fat and low-sugar cereals and some natural juice, nuts, etc.

3. Sport

By antonomasia, it is the ideal breakfast for sportsmen, being the most balanced and at the same time complete . It is a meal both to prepare the day of exercise, and to recover after the effort made. It is a question of eating a fruit salad, plus skimmed milk with wholemeal cereals. Then we make an omelette with turkey, natural juice and a banana.

4. Standard

It is the breakfast that anyone consumes daily, the most common . It consists of traditional coffee with milk, plus a pasta (donut, croissant, Neapolitan), toast with butter and honey and orange juice. Care must also be taken not to exceed the quantities. It is a type of lunch that is only advisable for sporadic days and always careful not to exceed the recommended calories.

5. The Kiwi

Fruit is an essential food for any type of diet, but especially for sportsmen and women . Any complement is ideal with kiwi, but it is advisable to eat a natural yogurt, a couple of slices of turkey or chicken, coffee or tea to accompany it. It can be consumed in a very simple way, using its skin as a container and using a spoon.

6. Cereal

Low-fat cereals also have a high energy content . However, conventional supermarket cereals such as cornflakes or their derivatives, which are rich in refined sugars and colourings, must be abandoned. We must choose the most natural ones on the market, 0 fats, 0 sugars and 0 colourings. We mix it with skimmed milk or yogurt and it will hold easily until lunchtime.

7. Honey

Honey contains good doses of natural sugars ideal for feeding our nervous system and enough protein to increase our sports performance. Honey can be taken with wholemeal bread, either toasted or normal, accompanied by an orange juice that will serve as a perfect complement to endure all day. However, it is advisable not to abuse it, as it is a high-calorie food.

8. The tahini

The tahini diet is becoming very common in the diet for athletes . Tahini is a food composed of sesame paste, whose nutrients are high doses of vitamins, essential fatty acids for our metabolism and rich in minerals. Tahini is spread on toasted bread and must be accompanied by a glass of water.

9. Oats

It’s a multi-purpose food. Although oats can be added to any meal of the day, it is ideal to complement it at breakfast . If we want to increase the physical power, we can prepare half a cup of oats, accompanied by nuts and almonds with honey. In addition, we can add a spoonful of raisins and ginger powder to have a complete breakfast.

10. Dried fruit

The expert dieticians assure that it is the most natural and complete . It is the ideal breakfast for athletes who do not want to spend a lot of money. It is composed of nuts, pistachio and dates. The properties of dates, for example, replace any other food rich in calories, vitamins and natural sugars.

These foods are usually accompanied by hot tea, to improve digestion. Although in some cases it is recommended to simply drink 7 dates with a half-litre glass of milk, which will ensure physical resistance and avoid fatigue.