In my eleven years training over 1700 athletes I have found out that only 4% of the athletes ranging from middle school to college eat breakfast daily. 9% of the athletes eat breakfast four days a week or fewer. In addition, breakfast was the most likely meal of the day to be skipped. The most common reason athletes gave for skipping breakfast was lack of time and mostly because they rather sleep than eat. Therefore through my research I developed a breakfast guideline that athletes can follow that will include combining Carbohydrates, Protein, and Fruit. Athletes can choose any combination of one food from each of the following three columns (one carbohydrate food, one protein food, and one fruit for and easy and nutritious breakfast.
Carbohydrates Protein Fruit
Cereal Low-fat milk 100-percent fruit juice
Oatmeal Yogurt Banana
Grits Eggs Strawberries
Toast Peanut Butter Fruit smoothie
English muffin Cheese Apple
Bagel Ham Mixed berries
Pancakes Turkey or chicken sausage Applesauce
Waffles Canadian bacon Canned fruit
Granola Almond butter Tomato
Granola Bar String Cheese Orange or tangerine
Four tortilla Scrambled egg whites Tomato or V-8 juice
Whole grain crackers Cottage cheese Pineapple
French toast Walnuts Pear
