If you want to do well on the field, have breakfast first. If you’re a football player, you already know that proper nutrition is crucial to your performance and recuperation, therefore we won’t tell you that breakfast is the most important meal of the day.
However, if you want to maximise your performance and recuperation while playing football, you need to have a meal that is specifically designed for that purpose. Typically, you look for a nutrient-rich option that will “fuel” your upcoming workout or performance.
Breakfast for football should have a high protein, carbohydrate, vitamin, and mineral content, as well as good sources of healthy fats, just like any other meal. If you’re a football player looking to optimise your performance and recovery, here are 10 nutrient-dense breakfast ideas to add to your morning routine.
- Protein Oatmeal
- Peanut Butter/Tahini Porridge
- Greek Yoghurt Energy Bowl
- Scrambled Eggs on (Whole Wheat) Toast
- Veggie-Omelette Wrap
- Turkey and Cottage Cheese on (Whole Wheat) Toast
- Omelette, Beans, and (Whole Wheat) Toast
- Peanut Butter/Tahini and Honey on (Whole Wheat) Toast
- Protein Smoothie
- Energy Smoothie
Breakfast for Football Players that want to lose fat
Losing weight is a typical objective for football players. We broke the process down into three basic components in a post we authored a few months ago: 1) a calorie deficit, 2) a high protein diet, and 3) proper training.
If you’re trying to lose weight as a football player, we can give you some advice about what to eat for breakfast after considering the first two phases (establishing a calorie deficit and eating a high-protein diet).
Since maintaining a caloric deficit is essential to fat loss, selecting low-calorie foods and drinks is your best bet. You can lower the calorie count of your breakfast by doing one of two things: either a) eating less, or b) eliminating fattening foods. Basically, fatty foods are the focus here. Even though they are necessary, like any other nutrient, cutting back on them won’t hurt your efforts to reduce your calorie consumption. Therefore, the protein and carbohydrates on your meal would remain unchanged, which are slightly more important to performance and recovery.
The only way to reduce weight permanently is not to starve yourself. Choose nutritious foods and make necessary adjustments to your diet so that it supports your efforts.
However, one last thing we’d like you to remember is to either halt or significantly slow down your fat-loss efforts during the season. Reducing your calorie intake will naturally restrict your activity level. We want to steer clear of that. A little calorie deficit, around 200–300 calories below your maintenance calories, may be worth considering if your performance is deteriorating due to extra fat. The off-season is a good time to focus on fat loss because there are fewer games to play.
Breakfast for Football Players that want to gain weight/muscle mass
Advice for football players who struggle to gain weight and/or muscle was an absolute must. They are typically referred to as “thin” players. Weight and muscle gain, in contrast to fat loss, call for a caloric surplus (rather than a deficit), a high protein intake, and a decent workout plan tailored to the individual’s demands.
In order to achieve a caloric surplus, it is your responsibility to design a meal that is high in calories but yet provides adequate nutrition. However, foods that are high in calories are your best allies. Consuming a diet rich in healthy fats is the best option. Foods high in healthful fats include olive oil, pecans, walnuts, almonds, chia seeds, flax seeds, avocados, egg yolks, etc. Including those items in your morning meal greatly boosts the calorie count.
An alternate strategy is to simply eat more. More food at breakfast doesn’t necessarily mean more calories, although it often does. You can increase your calorie intake by eating a combination of larger amounts and calorie-dense foods.
Sustenance is crucial. In any case, WATER is equally crucial. While playing football, many people tend to forget to drink enough water. Throughout the day, not just in the morning. We recommend that you begin your day with a minimum of two large glasses of water and keep adding to your water intake after breakfast.
Consider it this way. This means that during the 8-10 hours that you were asleep, your body went without both water and food. It’s smart to admit that you need to replenish your fluids. Getting enough to drink is not difficult. It’s better to just do it. Concentrate on the particulars.
The morning meal is as crucial as any other meal. Take good care of it. In most cases, you want your meal to have a substantial amount of both protein and carbohydrates. On the other hand, we need a lot of the minerals and vitamins that are in production. Due to their high caloric density, healthy fats should be added cautiously. You can’t bargain away the need for water.