Consistent nutrition is one of the most important factors in your athlete's performance, and it starts first thing in the morning with a well-balanced breakfast. After an overnight fast, your athlete's body needs food to properly prepare for the physical and mental demands of the day ahead.

Here are seven compelling reasons why breakfast should be a non-negotiable part of your athlete’s routine.

7 Reasons Why Your Athlete Should Be Eating Breakfast 💪

1. Increased energy

After a night of sleeping (hopefully 7 to 9 hours), the body's muscle glycogen stores are at least somewhat depleted. With glycogen being the primary fuel source for high-intensity activities, eating a nutritious breakfast helps replenish these stores, providing the necessary energy for morning workouts and daily activities. Athletes who skip breakfast may find themselves feeling sluggish and unable to perform at their best, especially during morning training sessions.

Pro tip: If your athlete trains early in the morning before school, they don't need to eat a full breakfast before their workout. It's just not worth waking them up even earlier to get in a full meal. Instead, try and get them to eat a simple snack like a banana or granola bar so they have the energy they need to push through their workout. Once their done with their session, they should have bigger breakfast as their post-workout meal. For convenience, this can be a pre-made protein shake that includes some added calories from fruit, seeds, oats, honey, or peanut butter.

2. Enhanced performance

Numerous studies have shown that athletes who eat breakfast perform better than those who don't. (1) A well-balanced breakfast that includes carbohydrates, protein, and healthy fats can improve endurance, strength, and overall performance. Carbohydrates provide quick energy, protein aids in muscle repair and growth, and fats offer sustained energy. This combination ensures that athletes have a steady supply of nutrients to power through their day.

3. Improved concentration and focus

For student-athletes, mental sharpness is just as important as physical ability. A nutritious breakfast can enhance cognitive functions such as concentration, decision-making, and reaction times. This is particularly crucial in sports that require strategic thinking and quick responses. It also helps enhance their ability to learn in class. Starting the day with a nutritious breakfast can help athletes stay focused and alert, both on and off the field.

4. Muscle maintenance and growth

Breakfast is an opportunity to provide the body with protein, which is essential for muscle maintenance and growth. Consuming protein in the morning helps kickstart muscle protein synthesis, the process by which the body repairs and builds muscle tissue. Including sources of high-quality protein such as Greek yogurt, cottage cheese, eggs, or a protein shake can ensure that athletes are meeting their daily protein needs.

Pro tip: As a general rule of thumb, athletes should be consuming approximately 1 gram of protein per pound of body weight.

5. Weight management

For athletes who need to maintain a certain weight class or are looking to lose or gain weight, breakfast plays a key role in weight management. (2) Eating a balanced breakfast can help regulate appetite and prevent overeating later in the day. It also helps stabilize blood sugar levels, reducing cravings for unhealthy snacks, and promotes a more balanced diet. Skipping breakfast, on the other hand, can lead to increased hunger, reduced performance, and poor food choices later on in the day.

6. Adequate nutrient intake

Breakfast provides an opportunity to consume essential vitamins and minerals that are crucial for overall health and athletic performance. A well-rounded breakfast might include fruits, vegetables, whole grains, protein, and dairy, ensuring a diverse intake of nutrients such as calcium, iron, and fiber. These nutrients support bone health, oxygen transport, and digestive health, all of which are important for athletes.

7. Helps establish consistent habits

One of the most overlooked benefits of breakfast is its role in building consistent, healthy routines—something every athlete needs to thrive. Eating breakfast daily reinforces structure, encourages time management, and sets a positive tone for the rest of the day. These habits extend beyond nutrition: they help athletes show up prepared, stay disciplined, and approach their training with intentionality. Teaching young athletes the value of a regular morning routine can lay the foundation for long-term success in both sports and life.

Pro tip: Help your athlete establish a consistent morning routine by prepping breakfast the night before. Overnight oats, egg muffins, or a pre-prepared smoothie can make mornings faster and easier, especially on busy school days. The more streamlined the routine, the more likely your athlete will stick with it. Over time, this consistency not only supports performance but builds discipline that carries into practice, competition, and their academics.

Key Takeaway

Breakfast is a crucial meal for athletes, offering numerous benefits that support energy levels, performance, muscle maintenance, and overall health. By prioritizing a nutritious breakfast, athletes can set themselves up for success, ensuring they have the fuel and nutrients needed to excel in their sport. Whether it's through a hearty bowl of protein oatmeal or a quick protein smoothie, starting the day with the right foods can make all the difference in an athlete's training and performance.

FAQs

1. What are some good breakfast options for athletes?

• Oatmeal with protein, fruits, and nuts: Provides a good mix of carbohydrates, fiber, and healthy fats.

• Greek yogurt with berries and granola: High in protein and antioxidants.

• Whole grain toast with avocado and eggs: Combines healthy fats, protein, and complex carbs.

• Smoothie with spinach, banana, protein powder, and almond milk: Quick, high-protein, and nutrient-dense.

2. How soon before a workout should an athlete eat breakfast?

It's best to eat breakfast 1-2 hours before a workout or competition to allow for proper digestion and to avoid discomfort during exercise. This timing can vary based on individual preferences and the type of workout your athlete is doing.

3. Can athletes skip breakfast if they have early morning training sessions?

If eating a full breakfast isn't feasible before early morning sessions, athletes should opt for a light, easily digestible snack like a banana, a small smoothie, or a piece of toast with peanut butter. A more substantial meal can be consumed after the workout.

4. How does breakfast impact recovery?

A balanced post-workout meal can aid recovery by replenishing glycogen stores and providing protein for muscle repair. Including a mix of carbohydrates and protein within 30-60 minutes after training can enhance recovery and prepare the body for the next workout.

Want to give your athlete the competitive edge?

Check out the 7-Day Nutrition Playbook for Parents—a practical, easy-to-follow course designed to help you fuel your athlete for peak performance. You’ll learn exactly what to feed them (and when) to support energy, recovery, and long-term development—without adding stress to your already busy routine.

Learn more about the 7-Day Nutrition Playbook for Parents here!

References

1. Kawabata M, Lee K, Choo HC, Burns SF. Breakfast and Exercise Improve Academic and Cognitive Performance in Adolescents. Nutrients. 2021 Apr 13;13(4):1278. https://doi.org/10.3390/nu13041278

2. Wang W, Grech A, Gemming L, Rangan A. Breakfast size is associated with daily energy intake and diet quality. Nutrition. 2020 Jul-Aug;75-76:110764. https://doi.org/10.1016/j.nut.2020.110764