These simple, nutrient-packed recipes will fuel athletes' mornings.
“Trainers and nutrition experts alike all urge their clients to start the day with a healthy breakfast to wake up the metabolism from the overnight fast and for great energy and cognitive focus,” says Cassie Kipper, RD, personal training manager at Equinox Santa Monica.
Here, five grab-and-go options that can be made the night before.
Peanut butter and banana
Slather peanut butter on a whole grain English muffin in the evening. In the morning, add banana slices. Kipper pairs this breakfast with a Noosa yogurt and takes her tea to-go in a travel mug.
Banana quinoa muffin
Bananas win again as an energizing carbohydrate choice. Follow this make-ahead muffin recipe from Lisa Hayim, RD, which boosts the nutrition factor with antioxidant-rich cacao powder and adds satiating healthy fat in the form of peanut butter. You can do this the night before or make a big batch over the weekend and freeze them.
If you prefer a more savory breakfast, try this option which features chickpeas peppered with lots of herbs and topped with microgreens, yogurt, and an egg. The idea is to prep everything in individual containers; then you can throw it all together at your desk for a satisfying breakfast rich in complex carbs and protein.
Overnight oats with fruit compote
All you need is a glass jar and a few ingredients. This recipe from Marissa Lippert, RD, combines oats, almond milk, dried fruit, nuts, cinnamon, vanilla, and a tiny bit of agave. In the morning, top with fruit compote for a cool, creamy breakfast.
Blueberry turmeric smoothie
With wild blueberries and turmeric, this smoothie contains several antioxidants. It also features a touch of black pepper, which may seem surprising, but it can actually help the body absorb curcumin, the active anti-inflammatory ingredient in turmeric, explains Kara Lydon, RD, a yoga instructor based in Boston.