The athlete's breakfast: options
For an athlete, breakfast is not only about “charging up for the day” but also the first protein meal after the overnight pause and, often, the pre-workout food. The editorial team broke down what science says about breakfast and gathered practical options for different goals and training schedules.
Is breakfast mandatory
The phrase “breakfast is the most important meal” is heard so often that it is taken as an axiom. But the scientific data are more complicated. A randomized study by Betts and colleagues (2014) in lean adults showed that daily breakfast increased physical activity in the morning but did not substantially change the energy balance or health markers over six weeks compared with skipping breakfast.
A systematic review and meta-analysis by Sievert and colleagues (2019) in the BMJ concluded that adding breakfast is not a reliable weight-loss strategy: in randomized studies those who had breakfast consumed slightly more calories per day. That is, for an ordinary person breakfast is a matter of convenience, not of “starting the metabolism.”
For an athlete the situation is different. Here what matters is not whether to have breakfast at all, but how breakfast is linked to training and to the daily need for protein and carbohydrates. If the training is in the morning, breakfast effectively becomes the pre-workout meal; if it is in the daytime, it is the first of several protein meals.
A review by Clayton and James (2016) emphasizes that skipping breakfast can worsen performance in later training on the same day, especially prolonged training, although some people compensate for this at subsequent meals. So for an athlete breakfast is more of a tool than a ritual.
What an athlete's breakfast should be filled with
The three supporting components of an athlete's breakfast are protein, carbohydrates and fluid. Protein triggers muscle protein synthesis after the overnight pause. A study by Areta and colleagues (2013) showed that an even distribution of protein across meals throughout the day, roughly 20 g every few hours, stimulates muscle protein synthesis better than rare large portions or frequent small ones.
The ISSN position on protein (Jäger et al., 2017) recommends for most athletes roughly 0.25–0.4 g of protein per kilogram of body weight per meal. A typical “tea with a sandwich” often gives only 5–10 g of protein, so breakfast is most often the weakest link of the protein day.
Carbohydrates replenish the glycogen stores in the liver, which decrease substantially overnight. For morning endurance training this is especially important. The joint ACSM position (Thomas et al., 2016) proposes consuming 1–4 g of carbohydrates per kilogram of body weight 1–4 hours before exertion, depending on the duration and intensity of the upcoming work.
Fluid is the third element that is often forgotten. After the night the body is in a slight fluid deficit, so a glass or two of water, tea or coffee together with breakfast is a simple way to start the day in a better state of hydration.
Fats and fiber make breakfast more filling but slow down digestion. If training is soon, their amount should be limited to avoid heaviness in the stomach.
Breakfast options for different goals
Below are a few breakfast options that the editorial team considers practical. The figures are approximate and depend on portion sizes and specific products.
| Option | Composition (example) | Protein, g (approx.) | Whom it suits |
|---|---|---|---|
| Oatmeal with protein | Rolled oats, a scoop of protein, berries, nuts | 30–35 | Mass gaining, daytime training |
| Omelet and wholegrain bread | 3 eggs, vegetables, 2 slices of bread, cheese | 25–30 | A universal option |
| Greek yogurt with granola | Yogurt, granola, fruit, honey | 20–25 | A quick breakfast, cutting |
| Cheese pancakes or quark | Quark, banana, jam | 25–30 | An inexpensive protein option |
| Rice porridge with tofu (vegan) | Rice, tofu, vegetables, soy sauce | 20–25 | Plant-based eating |
| A smoothie before early training | Milk or kefir, banana, protein, oats | 25–30 | Little time before training |
Oatmeal remains a classic for good reason: it is cheap, filling and easily combined with protein supplements. If training is in an hour or two, quick-cooking flakes and fewer nuts will reduce the risk of discomfort.
Eggs are one of the most convenient sources of protein with a high biological value. For those watching their calories, part of the whole eggs can be replaced with egg whites.
A liquid breakfast in the form of a smoothie or shake is a good choice for those who have no appetite in the morning or who train very early. Fluid leaves the stomach faster than solid food.
Breakfast and the timing of training
The most important practical question is how much time passes between breakfast and exertion. The smaller the interval, the smaller and lighter the meal should be.
- Training in 3–4 hours:a full breakfast with protein, complex carbohydrates, vegetables and a moderate amount of fats.
- Training in 1–2 hours:a lighter meal — yogurt with fruit, toast with honey and a protein shake.
- Training in less than an hour:a banana, a sports drink or a small smoothie; the main breakfast — afterward.
- Training on an empty stomach:acceptable for short light sessions; afterward — a breakfast with protein and carbohydrates.
The ISSN position on nutrient timing (Kerksick et al., 2017) notes that for strength training the total daily amount of protein and calories matters more than the exact timing of intake. For prolonged endurance loads the preceding carbohydrate intake is of greater importance.
The reaction of the stomach is very individual. Some athletes comfortably run an hour after oatmeal, others need three hours. New options should be tested on training days, not before races.
Common mistakes
The first mistake is a “carbohydrate” breakfast without protein: sweet flakes with milk, a croissant with coffee, a sandwich with jam. Such a meal provides energy but almost no protein, and by lunch the person is hungry again.
The second is too heavy a breakfast directly before training: a fatty fried egg with bacon half an hour before interval running guarantees discomfort. The third is skipping breakfast with subsequent overeating in the evening, which complicates both the distribution of protein and the control of calories.
The fourth mistake is excessive reliance on ready-made “fitness” products: bars, granolas with a high sugar content. They are convenient but inferior to ordinary food in satiety and composition.
Finally, coffee alone instead of breakfast. Caffeine temporarily suppresses appetite and improves concentration, but it provides neither protein nor carbohydrates for training.
Editorial conclusions
For an athlete, breakfast is not a mandatory ritual but an important tool: it helps to distribute protein evenly, replenish liver glycogen and prepare for training.
The basic formula is 20–40 g of protein, carbohydrates depending on the training load and fluid. The closer the training, the smaller and lighter the meal should be.
Oatmeal with protein, an omelet with wholegrain bread, yogurt with granola, quark or a smoothie are simple options that can be adapted to any goal.
Also read our articles on snacks for mass gaining, coffee and training and the distribution of protein throughout the day.
References
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543–568.
- Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33.
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Areta JL, Burke LM, Ross ML, et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013;591(9):2319–2331.
- Betts JA, Richardson JD, Chowdhury EA, et al. The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults. Am J Clin Nutr. 2014;100(2):539–547.
- Sievert K, Hussain SM, Page MJ, et al. Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials. BMJ. 2019;364:l42.
- Clayton DJ, James LJ. The effect of breakfast on appetite regulation, energy balance and exercise performance. Proc Nutr Soc. 2016;75(3):319–327.
Andriy Melnyk
A strength-sports coach and author of programs for beginner and intermediate levels. Writes about training planning.
