Last Updated on December 15, 2025 by Mandy Tyler, M.Ed., RD, CSSD, LD

Breakfast Hacks for Busy Athletes

This blog post was cowritten with Lizbeth Blanco, Dietetic Student. Reviewed and edited by Mandy Tyler, M.Ed., RD, CSSD, LD, LAT.

Don’t have time for breakfast? Check out these breakfast hacks to help busy athletes start their day with a healthy meal.

Make Breakfast Fit Your Schedule

Breakfast is commonly referred to as the “meal of champions.” However, too often I find that busy athletes skip breakfast in their rush to get out the door in the morning.

Regardless of what an athlete’s morning schedule looks like, I encourage athletes to make plans to start the day by fueling their body.

Breakfast Alternatives

Athletes should understand that breakfast can still be beneficial even if it’s quick or on-the-go. A grab-and-go breakfast on the way out the door or breakfast in the car on the way to practice can be great options for busy athletes.

In addition, athletes don’t have to eat traditional breakfast foods (i.e. pancakes, oatmeal) for their morning meal. A peanut butter and jelly sandwich, turkey wrap, or even leftovers from the night before can all be great breakfast options for athletes.

I find that the key to breakfast success is finding ways to make it fit into an athlete’s morning routine. The breakfast hacks below can help athletes easily incorporate a healthy morning meal into their busy schedules.

Breakfast Hacks: Fuel Your Morning with Carbohydrates

When making plans for what to eat for breakfast, I encourage athletes to make carbohydrates be at the foundation of their meal.

Carbohydrates provide athletes with the energy needed to perform at their best. Similar to gas in a car, carbohydrates provide the body with the fuel to run on.

Enjoying a high-carb breakfast can help athletes refill their carbohydrates (glycogen) stores (1) and provide them with the energy for the day ahead. Thus, I encourage athletes to fill at least 1/3 of their breakfast plate with carbohydrate-rich foods.

Some of my favorite high-carb breakfast foods include:

• Whole grain bagels, English muffins, toast, and wraps
• Oatmeal and whole grain breakfast cereals
• Breakfast potatoes, sweet potatoes, beans
• Fresh fruit, dried fruit, 100% fruit juice
• Fruit smoothies

Breakfast Hacks: Add Protein to Breakfast

Including protein in breakfast is a great way to support athletes with meeting their overall protein needs for the day. I commonly find that athletes often do a great job with consuming protein at lunch and dinner, but tend to eat little protein with their morning meal.

Thus, finding ways to incorporate protein at breakfast is a strategy I frequently work on with athletes.

Ideas for Adding Protein to an Athlete’s Breakfast

There are numerous ways that athletes can add protein to their breakfast, including:

• Low-fat milk, ultra-filtered milk
• Greek yogurt, cottage cheese, low-fat cheese
• Eggs, ham, turkey or chicken sausage
• Protein pancakes and waffles
• Nuts, nut butter, seeds, seed butter
• Tofu, soy milk, soy yogurt

Breakfast Hacks: Simple Swaps for a Healthy Meal

Making simple, healthy food substitutions in an athlete’s normal breakfast routine can make a big impact on the nutritional quality of their meal.

Here are some of my favorite breakfast food swaps that I commonly share with athletes.

• Swap whole grain bread, bagels, English muffins, and wraps for biscuits, croissants, doughnuts or pastries.
• Select whole grain breakfast cereal or oatmeal instead of sugary cereals. If athletes desire sugary cereals, they can mix a whole grain cereal with a sugary one so they get some of each.
• Enjoy a breakfast bagel with peanut butter instead of cream cheese.
• Choose ham, turkey or chicken sausage, or turkey bacon over regular pork sausage or bacon.
• Select a whole grain breakfast bar (i.e. KIND® bars) instead of a Pop Tart or toaster pastry.
• Prepare oatmeal with milk instead of water for added protein, calcium, and Vitamin D.

Breakfast Hacks: Hydrate with Breakfast

Hydration is important for an athlete’s health as well as sports performance. Thus, athletes should make it a priority to hydrate with breakfast.

As a general guide, I like to encourage athletes to consume at least 16 fl oz (2 cups) of fluid with their morning meal. At breakfast athletes can hydrate with water, low-fat milk, high-protein milk, 100% fruit or vegetable juice, hot chocolate made with milk, hot tea, or even a cup of coffee.

Also, don’t forget smoothies as a great option to help athletes hydrate with breakfast. Smoothies made with frozen fruit, bananas, Greek yogurt, and low-fat milk, can help athletes hydrate as well as add carbs and protein to their meal.

Pro Tip: Rather than adding creamer to coffee, consider using high-protein milk instead. This is a great way for athletes to add protein, calcium, and Vitamin D to their morning cup of coffee. Chocolate high-protein milk is my personal favorite coffee addition!

Breakfast Hacks: Have a Plan for Breakfast On-the-Go

To help ensure athletes don’t leave home without eating, they should stock their kitchen with items to prepare a quick breakfast that will support their sports nutrition needs. 

Some of my favorite breakfast on-the-go ideas for busy athletes include:

• Instant oatmeal – stir in nut butter and raisins
• Breakfast bars, hard-boiled eggs, banana
• Peanut butter and jelly sandwich, grapes, milk
• Greek yogurt parfait with berries and granola
• Cottage cheese with pineapple, fig bars
• Bagel sandwich with ham and cheese, 100% fruit juice
• Protein overnight oats
• Fruit smoothie

Pro Tip: On days when athletes have morning practice, they should make sure to plan in advance and pack food in their bags to have for breakfast after their workout.

Breakfast Hacks: Have a Plan for Eating Out

Eating breakfast out does not have to sabotage an athlete’s sports nutrition goals. Athletes just need to have a plan in place for ordering a meal that meets their sports nutrition needs.

Tips for making healthy breakfast choices at fast-food restaurants include:

• Choose a restaurant that offers nutritious items on their menu, such as First Watch, Starbucks, Panera, and Chick-fil-A.
• Select a healthy side – Choose a fruit cup, yogurt parfait, or apple slices over hashbrowns or fried potatoes
• Enjoy whole grain options such as oatmeal, whole wheat bagels or toast
• Choose lower-fat protein options to enjoy with your breakfast, such as ham, turkey or chicken sausage, eggs, or Greek yogurt.
• Hydrate right – Drink water, low-fat milk, 100% fruit juice, or a smoothie with your meal.
• Avoid the urge to supersize your breakfast, enjoy the meal in moderation and have a healthy snack later in the morning if still hungry.

Pro Tip: Make sure to check out my blog on fast-food breakfast sandwiches for healthy options to order at popular fast-food restaurants.

Breakfast Hacks for Busy Athletes: Fuel-Up for the Day

You are now set with a variety of breakfast hacks to help busy athletes start the day with a nutritious morning meal. As a reminder, beginning the day with a healthy breakfast will help ensure athletes are fueled and ready to perform at their best throughout the day.

For additional sports nutrition tips, make sure to check out my blog with grab-and-go lunch ideas for athletes.

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About the Author

Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine.  Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation. 

If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.