6 Power-Up Breakfasts To Fuel And Nurture

A half-dozen ways to fill your tank with energy and essential nutrients. Whether you’re fueling up for a hard workout or a demanding day on the job, your breakfast influences how you perform not just in the morning, but all day long.

People who eat breakfast tend to have more strength and endurance as well as improved mental skills than those who choose to skip breakfast. And research shows that starting the day with a healthy breakfast leads to better food choices the rest of the day. What are the best breakfast choices for you? Try one of these.

Oatmeal with peanut butter and ground flax seed. This is a nearly ideal blend of carbohydrates, protein and fats, all essential (yes, including fats) to fuel your body for demanding tasks. Ground flax seeds provide omega-3 fatty acids and fiber. Peanuts are high in iron, phosphorus, selenium, niacin and magnesium, important nutrients for recovering from exercise.

Greek yogurt with chopped almonds and fresh fruit. Greek yogurt is higher in protein than ordinary yogurt and it’s still rich in bone-building calcium. The nuts provide healthy fats and fruit provides carbohydrates, vitamins and minerals. You can use any fruit you like–I like chopped peaches or berries.

Vegetable omelet with whole grain toast. The USDA recommends that you eat 5 servings of vegetables per day and breakfast is a great time to start getting them in. Bell peppers, onions, mushrooms, broccoli and spinach all work great in omelets. Eggs are high in protein and help your body recover from a workout. Whole grain toast provides slow-burning, complex carbohydrates.

Whole grain cereal with milk and a banana. Whole grain cereals (read labels to be sure they are the first, most abundant ingredient) provide a mix of vitamins, minerals and fiber to give you the energy you need for a workout. Milk gives you calcium, vitamin D and protein. A banana is rich in potassium, a vital mineral lost during exercise.

Egg sandwich with light cheddar cheese on a whole wheat English muffin. Take your healthy breakfast to go with this sandwich that has a healthy balance of all three macronutrients (fat, protein and carbs). Eggs are a high quality protein that’s rich in leucine and other essential amino acids that help repair muscle strained by hard exercise.

Whole wheat waffles with peanut butter and sautéed apples. The whole wheat waffles fuel your body with complex carbohydrates, which help you workout for longer. Sautéed apples are a tasty, sweet topping for waffles without adding refined sugars, and they’re rich in fiber, potassium and vitamin C.




  1. Those look yummy and super healthy, my favorite breakfast is one that takes two minutes to prepare, either oatmeal cooked in water with a little brown sugar and a drop of almond milk or just Swiss Muesli with almond milk. :-)

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