Delicious and Healthy Breakfast Options Every Soccer Player Will Love

We don’t need to tell you that soccer is a demanding, high-intensity sport that burns many calories. but it’s always good to remind players how important proper nutrition is. Eating right helps you refuel and gives your body the energy it needs to power through both practice and game time. According to the Academy of Nutrition and Dietetics, soccer players average about five and a half miles in a single match, which means much of what they eat gets burned off while they’re playing.

That’s why it’s so important to start the morning strong with a well-balanced breakfast that includes high-quality carbohydrates to replenish glycogen, also known as the carbs stored in your muscles. Fueling up with the right mix of carbs, proteins, and nutrients helps prevent fatigue, which can seriously affect a player’s performance. With that in mind, here’s a roundup of healthy breakfast options for soccer players.

Well-balanced and healthy breakfast options for soccer players

Whether you’re up at 4 a.m. or 8 a.m., starting your day with a well-balanced breakfast filled with protein and low-glycemic carbohydrates is key. Foods that are too sugary can cause your energy levels to spike and crash, leaving you without enough fuel to power through practice or a full day of activity. According to sports nutritionist Nancy Clark, MS, RD, CSSD, some great breakfast options for soccer players include:

• English muffin
• toast (with or without nut butter)
• bagel
• banana (with or without peanut butter)
• oatmeal
• smoothie
• fig Newtons
• granola bar (skip the super sugary kinds)
• yogurt with granola

More tasty and nutritious breakfast options for soccer players

Breakfast can be hard to get down, especially if you’re starting your day early, but when it’s both tasty and healthy, it tends to be a lot easier to consume. Some recommended options shared by TrueSport, powered by the U.S. Anti-Doping Agency (USADA), include:

• Nut butter banana shake — Blend one banana, 1 cup skim milk, 1 tablespoon of nut butter (or sunflower butter if you’re allergic), ½ cup ice, 1 teaspoon cinnamon, and ¼ cup spinach if you’re feeling adventurous.
• Greek yogurt with fruit and seeds — Combine 1 cup plain nonfat Greek yogurt, ½ cup of your favorite fruit, 2 tablespoons of seeds (such as pumpkin, almonds, or cashews),  ½ teaspoon cinnamon, and one tablespoon of granola.
• Turkey breakfast sandwich — Use whole wheat toast or an English muffin, 1 egg, 1 to 2 ounces of oven-roasted turkey (TrueSport suggests avoiding deli-style meat), and one slice of Swiss cheese. Add sliced avocado on top or on the side for extra flavor (and healthy fats).

Hot oatmeal topped with nuts or eggs with avocado are also great breakfast options as well. Now, if you wake up too early for your stomach to handle a full meal, you can still fuel up as you ease into your morning. Clark suggests healthy snacks like dried fruit, a sports drink, or energy gels, anything simple to digest and convenient to take on the go.

So which breakfast option will you try first? Comment below and share your go-to morning meals for your kids, along with any nutrition tips that work for your family.

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