Breakfast is considered the most important meal of the day as it helps fuel the body for what lies ahead. It is also the first meal after a night’s sleep. This means blood sugars and hydration may be low, so skipping breakfast is not recommended.
It is vital that everyone has breakfast, and if you are a young athlete, the importance of having breakfast grows even further, and so does what is eaten. A nutritious, protein-rich breakfast will provide the energy needed for intense physical activity, promote muscle recovery, and support optimal health.
What is Protein?
Proteins are molecules vital to health. Most of what they do takes place in every cell in the body. They regulate the organs and produce antibodies, enzymes, and hormones. Furthermore, proteins help to build tissues, including muscles.
Proteins are made of amino acids attached in long chains. There are 20 variants, and depending on which amino acid sequence is combined, the protein’s specific function is created.
How Do High-Protein Breakfasts Benefit Athletes?
High-protein breakfasts help athletes feel full longer, maintain muscle mass, enhance recovery post-exercise, and improve overall performance on the field.
They also provide the amino acids needed to create proteins. Another plus is that high-protein breakfasts are made of foods that provide the body with vitamins and minerals, providing numerous benefits.
How Much Protein Should a Youth Athlete Have Per Meal?
Protein needs are based on age, gender, activity levels, and body weight. Therefore, a young athlete would need more protein to aid in muscle repair and growth triggered by a daily routine involving training and competitive sports compared to someone their age who doesn’t compete.
Protein is most effective when consumed evenly throughout the day. Although the RDA for protein is 46 grams for teenage girls and 52 grams for boys, those involved in sports can eat more than the RDA as long as the amount is evenly balanced over breakfast, lunch, and dinner.
Protein can be obtained from meat, poultry, fish, dairy products, and plant-based sources such as legumes, nuts, and seeds. Young athletes should aim to consume 15 to 20 grams of protein at each meal.
3 High-Protein Breakfast Ideas
Greek Yogurt
Greek yogurt is versatile and can, therefore, accompany a variety of dishes. While Greek yogurt alone may not be the most interesting meal, it does provide protein and calcium. Yogurt is also quick if you are pressed for time.
To make Greeky yogurt more enjoyable, you can add toppings such as nuts, seeds, and berries of your choice. All of these are packed with vitamins, minerals, and antioxidants. Pouring a little honey in for taste can boost energy levels, too. If you want to make the yogurt even more protein-rich, try mixing in half a scoop of protein powder.
Egg and Vegetable Omelet
A plain omelet provides plenty of protein to help with muscle repair and growth. However, adding vegetables like spinach and peppers attributes extra vitamins, minerals, antioxidants, and much-needed dietary fiber.
Peanut Butter Banana Smoothie
Blend banana, peanut butter, milk, and a scoop of protein powder for a quick and tasty breakfast on the go. This smoothie is packed with protein, healthy fats, and carbohydrates to support muscle growth and recovery. The carbs will also provide extra energy to get through the athletic activities.
