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Whether it's the day of the game for your young athlete or just want to give you the impulse you need to spend
the day, breakfast is a vital component to establish a lasting
energy level.
Think of it as establishing the mood for your metabolism, brain activity and muscle function. It is important that young athletes have
a balance between proteins, fats and carbohydrates in each meal for maximum performance.
In general, athletes should consume 20 to 30 percent of their calories from
fats, at least 50%, but ideally, 1% of the total calories
from carbohydrates and protein intake depends on their training.
Start your athlete's day with one of these six breakfast options to take or when you have a
little more time in the kitchen. They'll feel full of energy and ready for exams,
practice, tournaments... and anything that sets them apart the
day!
1. Banana and walnut butter:
The smoothies are fast, easy and allow you to mix multiple nutrients into a "food".
We urge you to find natural protein sources for your smoothies, avoiding supplements and
powdered proteins. The walnut butter, such as peanut
butter, almond butter and cashew butter, contains approximately 4 g of
protein per spoonful.
Our favorite combination is that rich walnut butter with banana (which helps
digestion, keeps sugar in the blood and reduces swelling)
and milk to 1%, another option filled with proteins with approximately 8 g per cup.
Psst... hidden some spinach or curly cabbage to get some
vegetable benefits.
INGREDIENTS:
1 peeled banana
1 cup of uncreated milk (or alternative to walnut milk)
1 tablespoon walnut butter
1⁄2 cup ice
1 teaspoon cinnamon
Bonus: 1⁄4 cup of crude spinach
INSTRUCTIONS:
Mix in the blender until soft and serve.
2. Greek yogurt with fruits and seeds
The Greek yogurt has really become a fashionable word in the world of nutrition, but
it is not a passing fashion! It is worth incorporating it into your family's diet due to the value of the protein.
The natural Greek yogurt, on average, contains 30% of the daily
value of calcium (also known as strong bones) and contains less carbohydrates than normal
yogurt. We suggest natural Greek yogurt to avoid sugar in some of the types with flavor and distrust the
content of saturated fats. Look for fat-free or low-fat options and remember to
check nutrition information labels.
For the proper balance of carbohydrates, we suggest adding berries or
bananas to yogurt to sweeten it, instead of sugar, as well as seeds such as linen or pumpkin to get a healthy dose of unsaturated fats (best brain function).
INGREDIENTS:
1 cup natural Greek yogurt without fat
1⁄2 cup of fruit choice
2 tablespoons choice of seeds
Add: 1⁄2 teaspoon cinnamon or 1 tablespoon granola to add
more flavor and texture
INSTRUCTIONS:
Mix everything in a bowl and serve.
3. 2-egg electric tortilla
Tortillas are an excellent way to incorporate vegetables into breakfast,
and we all know it can be difficult for children to include enough vegetables in their daily diet.
It is known that peppers, onion, spinach, mushrooms, even broccoli and asparagus have become
tortillas.
The good thing about this dish is that you can let your kids personalize their own breakfast.
Choose an additional protein option such as soy chorizo,
turkey bacon, Canadian bacon or even salmon if you like.
Stay light with the cheese, if it does. Choose
Swiss or low-fat cheddar cheese to keep the subject high in proteins.
INGREDIENTS:
2 eggs (3 eggs if they are hungry more)
1 tablespoon milk at 1%
1 ounce. cheese
1⁄2 cup chopped vegetables and meat (3/4 cup for 3 eggs)
Bonus: Cover with avocado slices or cottage cheese
1 tablespoon of cooking oil (recommended: olive oil)
DIRECTIONS:
Heat the skillet over medium heat and add cooking oil to the
skillet. Blend the eggs and milk with a blender in a bowl until it is
completely mixed. Sauté the vegetables
until they are no longer firm and add the meat to heat.
Remove from the skillet and leave it aside. Add more cooking oil if necessary.
Pour the egg mixture into the pan. Once the bottom of
the egg is firm, add the mixture of saute/meat vegetables and cheese in the middle of the egg and double the other half.
Cook for 2-3 additional minutes and turn the tortilla.
Check the means to make sure the egg is completely cooked and then serve.
4. Turkey sandwich for breakfast
Nothing says breakfast to wear as a breakfast sandwich, but as
we know, the typical English sausage or ham bread can have hidden calories, sodium, saturated fats and excessive
carbohydrates. For a healthier shot, choose meats that are considered lean and unprocessed.
While roasted roasted turkey may not be the traditional breakfast meat, heat it to the grill and accompany it with
cheese, egg and toast can disguise the culprit of breakfast.
You can also look for options like Canadian turkey
or bacon, but pay attention again to nutritional information labels for sodium
content and saturated fats. Instead of white bread,
change it for a whole or multigrain toast and choose Swiss cheese, which contains about 8 g per slice.
INGREDIENTS:
Two slices of whole toasted or multigrained bread
1 egg
1-2 ounces of roasted turkey (evolve the deli style)
1 slice of Swiss cheese
1 teaspoon of cooking oil (recommended: olive oil)
1 tablespoon milk
Bonus: avocado slices
Substitute: Become a wrapper with a whole wheat tortilla instead of toast
DIRECTIONS:
Heat a skillet over medium heat and add olive oil to
cover the bottom of the skillet. Casca the egg in a bowl and
add the milk. Beat and cook in the pan, trying to hold the egg to the size
of the bread. Tube the bread in the toaster to half. Once I cook the egg, remove from the
skillet and reserve. Add turkey to the pan to heat.
Remove the turkey and then add more olive oil to the skillet if necessary.
Place 1 toast in the skillet, add the egg, turkey, then cheese and finally toast.
Turn the skillet from side to side until the cheese melts.
Remove from the skillet and serve.
5. Hot bird and nuts
It has been shown that oatmeal slows hunger cravings for longer, which for growing athletes is useful to bring them
to their next meal. The simple oatmeal cut in steel, rolled and instantaneous
usually has the same nutritional value, but be careful with the flavored oatmeal,
as they can contain hidden sugars, which could
make them fail.
By adding nuts, such as almonds (higher in fiber), nuts (heart health), anacardos (zinc for the power
of the brain) or nuts (start inflammation), it provides your athlete with the necessary fiber, protein and monounsaturated fats.
INGREDIENTS:
1⁄2 – 1 cup cut oats in steel, rolled or instant
2 parts of water (or milk at 1%) per cup of oats
2 tablespoons of nuts
Bonus: 1⁄2 teaspoon of light agave nectar and/or 1⁄2
teaspoon cinnamon
Double Bonus: 1⁄4 cup of fruit
DIRECTIONS:
Prepare the oat according to the package (preparation differs depending on the oat type).
Add nuts, fruits, agave nectar and/or cinnamon and serve.
We may have saved the best for the end. Your children won't even realize how good it is for them.
An egg contains about 6 g of protein and, although avocados are not full of proteins,
with only ~ 2.9 grams per cup, the benefits are found
in monounsaturated fatty acids, antioxidants and fiber
for heart health.
They are a powerful food, despite their most calories, but with an active athlete,
calories should be a lesser concern. You may have
heard of the eggs in a basket, but this is a healthier choice when replacing a toast with an avocado.
INGREDIENTS:
1 avocado cut in half without seed
1 medium egg
1 pinch of salt and pepper (or desired seasoning)
Bonus: Serve with 1 cup of fruit
DIRECTIONS:
Heat the oven to 425 degrees Fahrenheit. Take the avocado
split in half and place it in a baking tray, taking extra
avocado from the pit of the seed if necessary. Break the egg
directly over the avocado and place the yolk over the hole.
Place in the oven for minutes. Remove from the oven, cover
with condiments and scallions, and then serve.
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There you go! Six delicious recipes to keep your young athlete fed for whatever life can serve you.
Please note that the amount of protein to be consumed by an athlete varies according to your type of training.
Check with a dietitian or nutritionist before starting your
athlete on any nutrition program
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