20+ High-Carb Breakfasts for Athletes…Easy Ideas to Start Your Day

As a sports dietitian, I am commonly asked for easy breakfast ideas for athletes. Starting the morning with a high-carb breakfast can help…

As a sports dietitian, I am commonly asked for easy breakfast ideas for athletes. Starting the morning with a high-carb breakfast can help ensure athletes have the energy needed for the day ahead.

Let’s take a look at the carbohydrate needs of athletes. Then we will explore some of my favorite high-carb breakfast ideas for athletes.

Importance of Carbohydrates for Athletes

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.

Carbohydrates should be at the foundation of an athlete’s sports nutrition meal plan. Athletes can get carbohydrates in their diet from a variety of food groups, including:

Grains: Bread, bagels, cereal, oatmeal, rice, pasta
Fruit: Fresh, frozen, dried, canned in natural juices, applesauce, 100% fruit juice
Starchy vegetables: Potatoes, sweet potatoes, corn, winter squash
Beans, peas, legumes, lentils
Milk and yogurt

Carbs for Athletes — 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.

Carbohydrate Needs of Athletes

The carbohydrate needs of athletes vary based upon the intensity and duration of the activities they have planned for the day (1).

Thus, athletes need more carbohydrates (gas in their tank) on days they will be exercising more intensely or for a longer duration than on low-intensity workout days or off-days.

Similarly, athletes involved in endurance-based activities (i.e., cross country running, triathlons) need more carbohydrates to support their activity than those involved in precision sports (i.e., golf).

Athletes should adjust the amount of carbohydrates they fill their plate with based upon the activities they have planned for the day. I often remind them to put more gas into their tank on days when more energy is needed to support their training and competitions.

Starting the day with a high-carb breakfast and enjoying high-carb snacks throughout the day is a great way for athletes to ensure they are fueled for optimal performance.