.png)
High-Carb Breakfast Wrap for Athletes
A breakfast wrap or burrito can be a great high-carb breakfast in the car option for athletes.
I recommend that athletes choose a whole grain wrap or large whole wheat tortilla, then fill it with the same lean protein options discussed above.
Athletes can also enjoy their favorite lunch-time combos at breakfast, such as:
- Wrap with turkey, cheese, spinach, tomato, hummus
- Burrito with grilled chicken fajita, guacamole, diced tomatoes, reduced-fat shredded cheese
- Burrito with black beans, reduced-fat shredded cheese, salsa
Whole Grain, High-Carb Breakfast Cereal
A bowl of whole grain cereal is a great high-carb breakfast choice for athletes. Whole grains are a great way for athletes to add carbohydrates, fiber, vitamins, and minerals to their morning meal.
Athletes should read the cereal box to ensure the cereal they select is whole grain. On the ingredient list, the word “whole” should be listed as the first ingredient in the product. For example, look for cereals containing whole wheat or whole oat as the first item in the ingredient list.
Some of my favorite whole grain, high-carb breakfast cereals for athletes include:
- Quaker® Oatmeal Squares: 44 grams of carbs per 1 cup serving
- Kashi GO® Crunch: 38 grams of carbs per ¾ cup serving
- CheeriosTM Oat Crunch, Oats ‘N Honey: 43 grams of carbs per 1 cup serving
- Bob’s Red Mill® Old Country Style Muesli: 46 grams of carbs per ½ cup serving
Enjoying the whole grain cereal with low-fat milk will add additional carbohydrates and nutrients to the meal. One cup of low-fat milk provides 12 grams of carbohydrates, as well as 13 essential nutrients that are important for an athlete’s health (4).
Athletes can further increase the carbohydrate, vitamin, and mineral content of their cereal by topping it with fresh berries, dried fruit, or sliced banana.
Gluten-Free Cereal Options for Athletes
Athletes with celiac disease or a gluten intolerance need to avoid carbohydrates that contain gluten. Gluten is a naturally occurring storage protein found in wheat, barley, and rye, as well as hybrids of these grains (5).
Thus, athletes following a gluten-free diet will need to select breakfast cereal options that are made with rice, corn, quinoa, and other gluten-free grains.
Athletes should be mindful that even when cereals are made with gluten-free grains, it is important to read the food label on the cereal box carefully. It is possible that gluten containing ingredients may be added to the cereal in processing.
Check out my blog, gluten-free cereal for athletes, for tips to help athletes following a gluten-free diet select a breakfast cereal that meets their individual needs.
Fruit and Greek Yogurt Parfait: Easy High-Carb Breakfast On-the-Go
A fruit and Greek yogurt parfait is an excellent high-carb item that athletes can enjoy at breakfast. A 5.3 oz individual container of vanilla Greek yogurt contains ~15 grams of carbs and 13 grams of protein (6).
Topping the yogurt with mixed berries will add carbohydrates, fiber, vitamins, and minerals to the parfait. Berries are also rich in antioxidant and anti-inflammatory compounds making them a nutritious addition to an athlete’s breakfast (7). I like to encourage athletes to keep frozen berries on hand to easily add to a quick parfait on-the-go.
Athletes can also stir granola or one of the whole grain cereals listed above into the parfait, which will add a nice crunch and further boost the carbohydrate content of their breakfast.
Overnight Oats: Make Ahead High-Carb Breakfast
Overnight oats are a high-carb breakfast item that athletes can meal prep in advance on the weekend. There are numerous ingredients that athletes can add to their overnight oats to boost the carbohydrate content of the oats.
Ideas for ingredients to mix into overnight oats to increase the carbohydrate content include:
- Frozen fruit
- Dried fruit
- Pumpkin puree
- Greek yogurt
- Low-fat milk
- Maple syrup
- Honey
Before enjoying the overnight oats in the morning, athletes can top the oats with sliced banana and granola for added flavor and carbohydrates.
If athletes are interested in ideas for increasing the protein content of their overnight oats, check out my blog that provides tips for making protein overnight oats.
Oatmeal: Fiber-Rich, High-Carb Breakfast
In addition to overnight oats, athletes can enjoy a bowl of freshly made oatmeal in the morning. Oatmeal is a pantry staple that I encourage all athletes to keep on hand for a quick high-fiber breakfast.
To further boost the carb content of the oatmeal, athletes can mix in dried fruit, berries, or sliced bananas. They can also top the oatmeal with whole grain granola for added crunch.
When traveling for tournaments, instant oatmeal is a great option for athletes to pack for breakfast in the hotel room. Consider stirring in nut butter and enjoying a banana on the side for a nutritious morning meal.
Whole Grain Pancakes and Waffles
Pancakes and waffles are a tasty high-carb breakfast option that athletes can enjoy before a busy day. I recommend that athletes purchase a whole grain pancake/waffle mix to use at home for preparing their favorite breakfast items.
Kodiak Cakes® and Krusteaz® both make whole grain, protein-rich pancake mixes that are a great option for athletes. Athletes can prepare a batch of pancakes or waffles in advance and freeze individual servings to have available for busy weekday mornings.
Kodiak Cakes® also makes frozen waffles and pancakes that are made with 100% whole grain and contain protein. Athletes can find these in the freezer section of their grocery store.
They can enjoy the pancakes and waffles topped with fresh berries, fruit compote or preserves, sliced bananas, or maple syrup for a carbohydrate-rich breakfast to start the day.
Whole Grain French Toast
French toast prepared on thick-sliced, whole grain bread is another great way for athletes to enjoy carbohydrates at breakfast.
Since French toast is prepared by dipping bread in eggs and milk prior to grilling, it has the benefit of providing protein and carbs.
Similar to the pancakes and waffles, athletes can top their French toast with fresh berries, fruit preserves, and/or maple syrup to further boost the carb content of the meal.
Muffins: Easy High-Carb Breakfast for Athletes
Muffins are another great high-carb breakfast option that athletes can meal prep in advance to enjoy during the week.
Kodiak Cakes® makes a variety of protein-packed muffin baking mixes that are tasty and easy to prepare. This is a great way for athletes to get both carbs and protein with their morning meal.
Athletes can enjoy their muffins along with a piece of fresh fruit, 100% fruit juice, or a fruit smoothie, which will further boost the carb content of their breakfast.
High-Carb Breakfast Drink Ideas
In addition to smoothies, athletes can select beverages to have at breakfast that will increase the carbohydrate and nutrient content of their meal.
Low-fat milk, 100% fruit juice, and fruit/vegetable juice blends are all good options for athletes to enjoy at breakfast.
High-Carb Breakfast Options at Restaurants
It can be helpful for athletes to have ideas for high-carb breakfasts that they can enjoy at casual dining and fast-food restaurants.
Below are some of my top high-carb breakfast choices for athletes at popular restaurants.
- Chick-fil-A: Chicken, egg & cheese muffin, berry parfait, 100% orange juice
- Panera: Steel cut oatmeal with strawberries & pecans, mango smoothie
- Whataburger: Pancakes, scrambled eggs, 100% orange juice
- First Watch: Sunrise granola bowl, fresh squeezed juice
- Subway: Black forest ham, egg white, and cheese wrap
- IHOP: Protein power pancakes, side of fresh fruit, 1% milk
20+ High-Carb Breakfast Ideas for Athletes
You are now set with a variety of high-carb breakfast ideas for athletes. Athletes should take time to plan ahead to ensure they have a variety of high-carb options to choose from on busy weekday mornings.
For additional sports nutrition tips, check out my blog on balanced snack ideas for athletes.
Join the Nutrition By Mandy Email List & Get a Free Athlete’s Grocery List
Click HERE to join the Nutrition By Mandy e-mail list. When you join you will receive a free athlete’s grocery list to print and take with you to the store.
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.
