A good start to the day: breakfast ideas to fuel your training

Recent trends in the fitness community, such as Intermittent Fasting, have been down on breakfast. Suggesting it might even be hindering your body composition goals. I believe you won’t find many professional athletes not eating breakfast. If your going to devote your life to practicing and training for a sport you going to need calories to support the early morning starts and lengthy training sessions. Golf involves early wake up calls for competition rounds, long periods of the day outside (hopefully) in the sun hitting golf balls and walking either in either practice or play, not to mention the hours in the gym golfers are now logging. Your going to be to needing some solid nutrition to support the levels of concentration and endurance required to play this game, and indeed to support your progress in the gym.

Featured below are 7 breakfast ideas that provide an appropriate blend of macro and micronutrients to support growth, recovery, healthy blood profiles, hormone levels, etc and set you up for a next level results in your workout, practice session or competition round.

Omelette with mackerel and spinach.

Ingredients

Handful of spinach

Smoked mackerel fillet

Eggs, 4

Method

1. Pre-heat your grill. Chop the spinach, fry for 1min in oil. Flake the mackerel in and warm through. Mix it into a bowl with four beaten eggs and pepper.

2. Pour the mixture into the same pan and cook gently over a medium heat for about 7min or until the middle is still runny but the edges have gone brown.

3. Now put the pan under the grill for a minute or two until the top is just set. You’re done. You can eat it all hot or reheat the rest after your workout.

Chocolate oatmeal with blueberries and walnuts.

Ingredients

1/2 cup of steel cut oats

2 scoops chocolate whey protein powder

Handful of blueberries and walnuts

Method

1. Put 1/2 cup of oats in a bowl with 1 cup of water and microwave for 4 minutes.

2. Mix in 2 scoops of chocolate protein powder.

3. Add the blueberries and walnuts and cinnamon to taste.

Ranch Eggs.

Ingredients

large knob of butter or tbsp olive oil

1 Kale leaf, chopped

1/2 onion

1/2 bell pepper

1/2 chilli

1/3 courgette

1 garlic clove

50ml tomato passata

3 eggs

Method

1. Mix kale, onion, pepper, chilli, courgette, garlic and passata into a bowl, to make salsa. Season with slat and pepper to taste and mix well.

2. Heat oil in a medium pan and place the salsa in to the pan to warm through. Then make a hole in the middle of the salsa, place oil or butter in the oil and crack the eggs into the hole.

3. Place the lid on the pan and cook for 3-4 minutes. The dish is cooked when the eggs are cooked into the salsa and the whites are firm. Slide the eggs and salsa onto a plate (this can be tricky so you’ll need some practice, or  I your feeling lazy on a sunday morning, and you can’t wait to get stuck in, you could eat straight out of the frying – not that I’ve ever done that obviously…)

Banana and peanut butter shake.

Ingredients

3/4 pint of milk

1 scoop vanilla whey protein powder

1 banana

1 tbsp organic 100% peanut butter

Method

1. Add ingredients to blender, blitz for a few minutes until smooth and pour into glass or shaker.

2. There is no step 2, its that easy!

Cherry and chocolate shake.

Ingredients

500ml Unsweetened almond milk

Large handful of cherries

2 scoops of chocolate whey protein powder

1tbsp of dried coconut

Method

1. You guessed it, mix all ingredients into blender, blitz well and serve.

2. Enjoy!

Breakfast burrito.

Ingredients

large knob butter

2 eggs, beaten

2 oz ground beef

1 bag spinach, chopped

pinch salt and ground black pepper

2 wholemeal tortillas 

1 avocado, sliced

2tbsp tomato salsa

Method

1. Melt the butter in a pan and stir in the eggs. This recipe is a wake-up call for your muscles: the eggs serve up 28g of protein (more than in four bacon rashers), with the spinach providing your RDA of growth-inducing vitamin A and nitrates for maximum energy before your leave the house.

2. As the eggs start to set, add the spinach, salt and pepper. Stir until the eggs are softly scrambled. Pour them into the tortillas and top with avocado and salsa. Wrap and serve.

Natural Yoghurt, granola and plum.

Ingredients

1 whole plum

1 bowl of natural yoghurt

Handful of granola mix, nuts or oats

Method

1. Chop plum

2. Add all ingredients into a bowl, mix well, and enjoy.

If you fancy a few more awesome breakfast ideas check out this e-book by the guys at One Medical. They reached out to me and asked me to share this with you guys and I was mighty impressed with the content! And it’s free too!

5 thoughts on “A good start to the day: breakfast ideas to fuel your training

  1. Warsaw’s Secret Blog

    Great ideas for breakfast – thanks for taking the time to write this out. I have played around with both eating and skipping breakfast. I did IF for about 1 year and a half and found that as my schedule changed I wasn’t able to eat much at all during the day. I had one episode with my blood sugar getting pretty low (nearly passed out) and felt that it was time to start adding breakfast back into my routine. I still eat a little later but find I have more energy and more important, a desire, to tackle workouts and projects.

    Reply
    1. nbuchan Post author

      Thanks. I have had a very similar experience with IF myself (although not as extreme) – very difficult to get all the calories in! I also still eat a little later too…feels as though it gives the best of both worlds.

      Reply

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