What is a Breakfast for Champions?

Want to get ahead straight away?

Breakfast isn’t just the first meal of the day; it boosts your energy, focus and mood, setting you up for success in academics and sports (1). Skipping it? That’s like trying to drive a car on an empty tank! To perform at your best, breakfast should be non-negotiable. Eating in the morning helps regulate appetite, maintain energy balance and maximise exercise performance (2). Building a consistent morning routine also helps athletes wake up energised and ready to train. Whether you’re heading to an early training or gearing up for a big game, having breakfast options ready and prepared in the morning is key to keeping your performance sharp.

Start your day the best, to perform the best!

To maximise energy, aim for carbohydrate-rich foods like oats, potatoes, bagels, or toast to stock up your energy stores (3). Add a high-quality protein source to aid muscle repair and growth, such as eggs, lower fat Greek yoghurt, milk or cottage cheese (4). Don’t forget colour! Fresh fruits, vegetables or a smoothie pack in essential vitamins and minerals to keep your body at peak performance (4). Water should be a priority when you wake up! Hydration needs increase as young athletes grow, so starting the day with a glass of water (or two) is crucial (5). Nutrition and hydration in the morning is even more important when >1hr of exercise is performed in the morning.

What happens if you have early training?

Short on time? No problem! If you have only 30-60 minutes before training, go for a fast-releasing carbohydrate snack such as: white toast with honey, a banana, a granola bar or even juice - options that give you the boost of energy you need (6). Then plan to have a well-balanced breakfast/brunch after. If 2-4hrs are available, aim for a mix of: slow-releasing carbohydrates, protein and colour (6). Remember to consider lower fat and fibre options to avoid stomach comfort! If appetite is a problem, try a smoothie containing oats, low fat yoghurt, milk, berries and honey. If you’re on the go, overnight oats, a porridge pot or pre-made breakfast burritos can be lifesavers for busy mornings. Your morning meal should never be an afterthought. With a little planning, breakfast can fit into any schedule, no matter how early your training starts. Stay organised, have go-to options and as anything is better than nothing!

Remember, food is fuel!

Published by Gabriella Whitfield