Food is absolutely essential to feel energised and strong! Ensuring you have the best fuel to give you a mega boost for your workouts is going to be key to your progress. These three breakfast recipes will kick-start the day for energy, making them perfect for strength training.
All three breakfasts focus on a mix of protein, fats and carbohydrates. All of them focus on simplicity. These factors will help you to quickly whip up a simple breakfast that provides a good balance of the macronutrients to support your fitness goals. Be sure to read Eating for Strength Training – A Beginner’s Guide: Part One and Part Two to understand more about fuelling your strength training sessions.
Here are the three breakfast recipes to fuel your strength training.
Breakfast One: Cinnamon Protein Oats
This breakfast is great if you have a little extra time to prepare in the morning, however the simple method of soaking the oats makes it easier than cooking porridge. The combination of fresh fruit and creamy oats makes it perfect to satisfy your body for the get up and go!
Ingredients
- 1 cup oats
- 1 scoop protein powder
- 1 tbsp flaxseeds
- 1 tbsp chia seeds
- 1 tsp cinnamon
- Water
- Top with fresh fruit. Topping suggestions: mango, papaya, blueberries, passion fruit and apple.
Method
- Measure the oats and add to a bowl.
- Add the protein powder, flaxseed, chia seeds and cinnamon to the oats. Mix everything together.
- Pour water over the oats, ensure it covers the oats. It’s best to add more than less, as too little will leave the oats dry. Just don’t have the oats drowning! (Use cold or hot water, either work well).
- Stir together until well combined.
- Leave to soak for 10 to 20 minutes (best to prepare first thing before getting ready for the day, then get ready or enjoy a coffee whilst the oats soak).
- Once soaked add preferred fresh fruit toppings.
- Enjoy!
Breakfast Two: Chocolate Mango Power Smoothie
This smoothie is quick to throw together and tastes delicious! In a hurry? Whizz this together, drink and get ready for your day to have an amazing workout.
Ingredients
- 1 cup water or milk (oat, almond, rice or coconut milk)
- 1 banana
- 1 scoop protein powder
Bananas are perfect for energy pre-workout! - 1 tbsp flaxseeds
- 1 tbsp chia seeds
- 1 tbsp raw cacao powder (or use the best quality 100% unsweetened cocoa powder)
- 1 tsp cinnamon
- 1 tbsp tahini
- A small handful of fresh mango
Method
- Add all the ingredients to a blender and blend until smooth and creamy.
- Optional: add more water or milk if you don’t want the smoothie to be too thick.
- Pour into a glass and enjoy!
Breakfast Three: Bircher Muesli
This recipe requires a little preparation in advance. It is easy to prepare but be sure to do so the night before to allow the ingredients to combine together to give a chewy and creamy delicious breakfast. This is perfect for those who have no time to prepare in the morning. Also, it is great for dessert!
Ingredients
- 50g rolled oats
- 50ml milk (oat, rice, almond or coconut)
- 1 banana
- 1 tsp raw cacao nibs
- 1 tsp pumpkin seeds
- 1 tbsp flaxseeds
- 1 tbsp chia seeds
- Optional add-ins: ½ scoop protein powder, 1 tbsp tahini
- Topping ideas: tahini, honey, fruit, more seeds and cacao nibs
Method
- Start by slicing up the banana, then place the slices in a bowl and mash.
- Then add the oats, milk, cacao nibs, seeds, and protein powder if using. Stir everything together until well combined.
- Place the bowl in the fridge and leave it to thicken. If you plan to have this for breakfast prepare the night before and place in the fridge overnight. If you plan to have it as a dessert, prepare in the morning and leave in the fridge during the day.
- Once ready to eat, remove from the fridge and top with preferred toppings.
- Enjoy!
Give these breakfast recipes a go to add fuel and fire to your strength training. You will be ready to bounce into the session and feel amazing, reaping the rewards of your hard work from lifting the weights.
What is your favourite food to fuel workouts?
Rebecca is a personal trainer and health & wellness coach who is passionate about helping women to feel healthy, happy and LOVE life. As a coach with a huge passion for vegan nutrition, holistic health, enjoying exercise and self care, Rebecca is on a mission to help women thrive!
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