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Breakfast Options to Fuel Performance and Improve Body Composition

Updated: Oct 16, 2023

Protein is the macronutrient our body uses to repair and recover from training, exercising, practicing, or competing. In my experience, it also tends to be the most under eaten of the three macronutrients (the other two being carbohydrates and dietary fats). Below I am going to share a few breakfast options with you that are high in protein and can help you reach your protein needs. A great target for protein intake at breakfast (and every other meal for that matter) is about 20-30g of protein. For specific intake needs for your sport, refer to the Nutrition Cheat Sheet. A .pdf version of the Athlete Cheat Sheet can be found at the bottom of this page. Additionally, getting enough calories to fuel your body and mind to start the day should be prioritized. If you are trying to change your body composition (lose body fat and build muscle), getting higher amounts of protein is important. Protein is more satiating (makes you feel full) than carbs and eating enough protein can limit overeating.

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