Teenage soccer players put a lot of effort into training and competing well. However, poor eating habits will significantly lower quality of play regardless of time spent working to improve. With the importance of nutrition in mind soccer players may ask, what should soccer players eat for breakfast?
A good breakfast for a soccer player should contain a balance of protein, carbohydrates and healthy fats. Teenage athletes should prioritize nutrient dense foods over foods higher in sugar, saturated fat and sodium. The following lists suggest just some of many well-balanced breakfasts a soccer player can eat.
- Oatmeal with nut butter, milk and fruit
- Omelet with veggies
- Bean and egg whole grain burrito
- Greek yogurt parfait with fruit, granola and nuts
- Whole grain bagel with smoked salmon
- Avocado toast with whole grain cereal
- Whole grain pancakes/waffles with nut butter and fruit
Breakfast starts the day, but consistent good nutrition leads to the best results. Continue reading to find out more about what a healthy breakfast looks like for a teenage soccer player.
What makes a balanced breakfast for a soccer player?
A balanced breakfast leaves a soccer player feeling full, satisfied and energized for the demands of the day. This type of breakfast will contain a mix of the macronutrients protein, carbohydrate and fat.
Protein
The body uses protein to build, repair and maintain body tissue, including muscle. Protein also helps with blood sugar regulation and feeling satisfied between eating occasions.
Athletes should look to consume 15-30g every 3-4 hours to best utilize the protein. Starting off with this amount in the morning will be helpful for the rest of the day. Some good protein options include:
- Eggs
- Greek yogurt
- Cottage cheese
- Nuts and seeds
- Nut butters
- Beans
- Fish
- Lean meats
- Milk
- Cheese
Carbohydrates
A ninety-minute game or two hour practice will burn through a teenager’s energy stores quickly. Teens can best meet these increased energy demands through consuming adequate carbohydrates. As the body’s preferred energy source, limiting carbohydrates can lead to a decrease in performance.
Foods high in carbohydrate also frequently provide B-vitamins essential to energy utilization, and fiber. Soccer players will want to choose carbohydrate foods higher in nutrients over those higher in sugar. Some good carbohydrate options include:
- Whole grain toast
- Whole grain tortilla
- Oatmeal
- Whole grain bagels
- Fruit
- Potatoes
- Squash
- Milk
- Yogurt
- Quinoa
Dietary fat
Teens can look to include, rather than exclude dietary fats. Choosing unsaturated fats will benefit the heart, brain, skin, hair and other important body organs. Dietary fats also aid in nutrient absorption and provide a good source of energy.
Unsaturated fats such as those found in meat, butter, lard, palm oils and processed foods, should be limited. These types of fats provide less health benefits than the unsaturated fats. The heart healthy unsaturated fats are found in:
- Plant oils (olive, safflower, peanut, etc.)
- Avocado
- Olives
- Nuts
- Nut butters
- Seeds
- Fatty fish
What other nutrients should a soccer player look to include at breakfast?
Breakfast offers an important opportunity to help meet a teenage athlete’s increased nutrient needs. Some valuable nutrients to include at breakfast are iron, calcium and potassium.
Iron
This mineral helps transport oxygen through the blood. Inadequate intake can lead to fatigue and anemia. Athletes, especially female athletes, are at risk for low iron in the blood.
Foods high in iron should be prioritized over supplements. Supplements are not well regulated and too much iron can lead to iron toxicity. Iron supplements should only be taken under the direction of a healthcare professional.
Foods high in iron include:
- Meat
- Eggs
- Legumes
- Dark leafy greens
- Cereal
- Enriched grains
- Dried fruit
Calcium
The adolescent years mark an important stage in developing strong bone health. Teens should focus on making choices that allow for best skeletal health as bone growth slows down dramatically after teenage years. Consuming adequate calcium is one of these important choices.
Adequate calcium supports bone health along with being essential to many important body functions. Good sources of calcium include:
- Dairy products
- Soy products
- Fish with bones
- Dark leafy greens
- Broccoli
- Almonds
- Legumes
- Fortified orange juice
Potassium
Many teens do not consume enough of this heart healthy mineral. As an electrolyte, potassium helps with nerve function and muscle contraction.
One of the best ways to increase potassium intake comes through simply adding in more fruits and vegetables. Fish, beans, nuts and seeds will also provide good amounts of potassium.
Is it actually important for teens to eat breakfast?
Breakfast plays an important role in helping a teenage soccer player meet nutrient and calorie needs. A skipped breakfast can lead to inadequate intake, over-eating highly processed foods later in the day, energy crashes, fatigue and poor performance.
Benefits:
- Improved academic performance
- Increased ability to focus during school and training
- Better appetite control
- Improved blood sugar control
- Healthy body weight
- Higher energy levels
- Healthier choices
- Helps fuel exercise
Eating breakfast is associated with many health benefits. Of course, eating a doughnut at breakfast versus a balanced meal of oatmeal with fruit and nuts makes a difference as well.
Worst breakfast foods for a soccer player?
Certain breakfast foods contain high amounts of sugar or saturated fat, without the accompanying nutrients. These foods do not provide lasting energy or promote health when eaten for breakfast and should be enjoyed occasionally rather than on a consistent basis.
Breakfast foods to limit:
- Sugar cereals
- Doughnuts
- Sausage
- Bacon
- Biscuits
- Granola bars
- Sweet cakes or breads
- Fried foods
- Instant breakfasts
- Refined (aka not whole grain) breads, tortillas and bagels
- Most highly processed breakfast foods
Again, a teenage athlete can still consume these foods, but in moderation. When choosing to eat these breakfast foods, teenagers can complement them with higher nutrient dense foods. For example, instead of eating a bacon, egg and cheese sandwich on refined bread, enjoy a whole wheat bacon, egg and veggie burrito.
Breakfast recipes and ideas
Teenagers can add or change elements to these easy breakfast ideas to make meals best suited to their tastes and needs.
Easy Egg Muffins
This quick recipe takes blended eggs and combines them with a variety of vegetables, spices and herbs.
Blend eggs with a sprinkle of salt, seasonings and vegetables and pour into greased or lined muffin tin. Bake in preheated oven at 350 F for about 15-20 minutes or until set. These muffins can be kept in the fridge or freezer for quick grab and go breakfasts.
Pizza egg muffins add-ins: garlic powder, basil, onions, tomato, bell peppers, cheese
Overnight Oatmeal
Overnight oatmeal is a great prep ahead breakfast. Fruit, nut butter, yogurt, cottage cheese and seasonings transform plain oatmeal into a variety of delicious dishes.
For the base combine equal amount oatmeal with milk. Add desired yogurt, cottage cheese or nut butter for additional protein and let sit for a couple hours or overnight. Add in toppings and enjoy!
Chocolate Banana PB Oats- Mashed banana, peanut butter, cocoa powder, dark chocolate chips
Baked Oats
This cake like recipe makes a great alternative to higher sugar and saturated fat breakfast cakes, pastries and other sweets.
Blend oatmeal into a flour like consistency. For 1/2 cup oatmeal flour, blend in 1 egg, 1/4-1/2 cup mashed fruit or milk, a pinch of salt and 1/2 tsp baking powder, desired sugar (I would suggest no more than 1 Tbsp), along with desired seasonings or add-ins.
Cinnamon apple baked oats-Chopped apples, cinnamon, allspice, walnuts
Breakfast Casserole
This casserole is packed with nutrition and makes a filling start to the day.
Preheat oven to 350 F. Mix together eggs, cottage cheese, desired chopped vegetables, shredded potatoes, seasonings and top with cheese. Bake covered with tinfoil until eggs are set. Add a layer of whole wheat tortillas on top before baking for additional carbohydrates.
Egg Burrito
This classic breakfast food offers many savory options. Try out some new vegetables with the eggs and cheese to bump up the nutrition.
Fill a whole grain tortilla with scrambled eggs, cooked vegetables, feta, beans, etc., roll up and add a little salsa or ketchup. For some extra texture, heat up the burrito on a frying pan.
Whole Grain Bagel Sandwich
Avocado, protein, veggies and two toasted bagel slices make a great breakfast. Try something new with a grilled pear, ham and cheese bagel sandwich.
Dinner for Breakfast
A balanced breakfast does not need to center around typical breakfast foods of eggs and cereal. Some spaghetti and green beans or the leftovers from a great meal the night before work as breakfast too!
Breakfast Smoothie
This classic on-the-go breakfast offer an easy way to add both fruit and vegetables to the day.
A smoothie base usually consists of milk, frozen fruit and yogurt. Cottage cheese adds great texture and protein as well. In addition to these base ingredients, add in spinach, avocado or carrots for a boost of vitamins and minerals. Incorporating nut butters, flax seeds or hemp hearts will give those heart healthy and satiating benefits to a smoothie.
Power Packed Waffle/Pancake
Skip the syrup in favor of delicious, yet nutrient dense toppings. This swap will transform a high sugar breakfast to one that can better fuel the daily demands of a soccer player.
Toppings to try: Nut butters, nuts, seeds, yogurt and fruit.
Breakfast Trail Mix Cookies
These fun cookies can replace less nutrient dense granola bars on a busy day. Keep several in the freezer and just pop them in the microwave before heading out the door.
– 2 Ripe Bananas (or 1/2 cup applesauce per banana)
– 2 Eggs
– 1/3-1/2 cup nut butter
– 1 Cup White Wheat Flour
– 1 Cup Oatmeal
– 1 tsp baking soda
– 1 to 1 1/2 Cups Trail Mix
Preheat oven to 350 F. Mash Bananas, Beat in eggs and nut butter. Combine dry ingredients (flour, oatmeal and baking soda) together before mowing into wet ingredients. Finally mix in trail mix. Bake until golden on top.
Parfaits
Yogurt parfaits create a light, but still satisfying breakfast option.
Layer a bowl or large cup with yogurt, whole grain cereal, fruit, nuts, seeds and nut butters.
These recipes outline just a few breakfast ideas, but the options remain endless. Soccer players should look to include a nutrient dense breakfast each morning to perform best in both school and the sport.
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