Try adding Greek yogurt for extra creaminess and a protein boost, soy or almond milk for nondairy smoothness, or even a big spoonful of peanut butter. It's easy to get out the blender on a weekend, blend up a big batch, and pour the smoothies into individual cups bonus points if you use travel coffee cups that you can shut between sips.

Then stick them in the fridge or freezer and pull them out on busy mornings. After a quick stir or shake, they'll be ready to enjoy. Tip: Add a big handful of washed spinach to your smoothie -- you'll get all of the nutrition and all of the color!

of the greens with none of the taste. Want eggs for breakfast but don't have the time? Bake a quiche or frittata the Italian, crustless version of a quiche on the weekend and eat slices for breakfast all week. Baked eggs reheat just fine and they're also great cold if you're out running errands and don't have easy access to a microwave.

There are plenty of recipes out there, but you may not even need one. For an easy frittata, just preheat the oven to degrees and heat some oil or butter in an oven-safe skillet. Then crack eggs into a large bowl and add any mix-ins you'd like chopped bell pepper, green onions, spinach, cooked sausage, salt and pepper, goat cheese, etc.

You can even cook bacon or sauté onions in the skillet before adding the eggs for an extra burst of flavor. Pour the egg mixture into the pan, cook on the stove until the bottom is starting to set, and transfer to the oven until it's cooked all the way through.

Then let cool, cut into individual serving sizes, and store in the fridge until you're ready to eat. Tip: Like the idea of muffins but want the protein of eggs? Instead of cooking the eggs in a skillet, pour the egg mixture into muffin tins and bake until cooked through. Then let cool and pop the mini-frittatas out for great individually sized breakfast dishes.

Oatmeal is creamy, warm, delicious, packed with fiber to keep you full -- and way too slow for really busy mornings. Rather than turning to the instant variety or skipping breakfast altogether , make a big batch of old fashioned or steel-cut oats on the weekends to eat throughout the week.

You can even store the oatmeal in small microwave-safe containers that you can heat and eat without getting a bowl dirty. On a busy morning, warm up some of the refrigerated oatmeal, add milk or soy milk and some fresh fruit and brown sugar, and enjoy. If normal oatmeal sounds too boring, try cooking quinoa or brown rice with milk and water and heating up the leftovers as hot cereal in the morning.

Or if you can't be bothered with watching a pot of oatmeal on the stove, find a recipe for baked oatmeal, which just involves mixing, baking, and cooling. Tip: If you have a rice cooker or slow cooker with a timer, you can set up your oatmeal before bed, turn on the timer, and wake up to fresh, delicious oatmeal in the morning.

If you've ever found yourself salivating at those pretty pink-and-white cups of yogurt and fruit while waiting in line for your latte, you'll be happy to know that they're easy -- and way cheaper -- to make at home.

Just buy some yogurt Greek yogurt is a great choice, since it's creamy and has plenty of protein , some granola, and whatever fruit is in season. Then, in individual cups or bowls, layer the fruit and yogurt, plus some honey or other sweetener if your yogurt is unsweetened.

You can layer the granola in with the fruit and yogurt if you don't mind it getting soft, or leave some room at the top to pour in the granola later. In the morning, just grab a container and a spoon, and you're ready to go.

In conclusion, breakfast is one of the most important meals for athletes, providing you with the energy and nutrients needed to perform at their best. Incorporate nutrient-dense foods into your sports nutrition plan such as protein, complex carbs, healthy fats, fiber , and micronutrients into your breakfast routine.

Since this can help you achieve optimal performance. By fueling their bodies with the right foods first thing in the morning , athletes can improve their endurance, aid in muscle recovery, and maintain overall health.

The 25 breakfast ideas for athletes in this post offer a variety of delicious and nutritious options. You can create your own unique meal plan that meets your specific needs and preferences. Remember, breakfast is the most important meal of the day.

So by making it count, you can set yourself up for success both on and off the field. Steph Magill, MS, RD, CD, FAND has over 22 years of experience in public health and nutrition.

As a performance registered dietitian nutritionist, Stephanie specializes in sports nutrition and provides simple and actionable information so that athletes can be well fueled for high performance on and off the field.

Athletes may be plastered across Wheaties boxes, but there's more to fueling up for the Winter Olympics than just a bowl of cereal. Although their diets vary, there's one thing in common for these U. athletes' breakfasts: a lot of food. Preparing for the biggest competition of your life requires more oatmeal , eggs , yogurt , and fruit than most of us eat in an entire week—and that's just the first meal of the day.

There's also plenty of caffeine involved to get them through those long, cold days of competition. Check out six athletes' breakfasts below. I make about 1 cup of dried oatmeal with 1 cup of berries, ½ cup of yogurt with nuts and honey, and a fried egg on the side almost every day.

If I want something like French toast or pancakes, I load them up with protein-heavy peanut butter, bananas, nuts, and other toppings that'll last me throughout a long run. As an endurance athlete that burns through more than 3, calories a day during summer training, I eat whenever I'm hungry to keep all the muscles I've worked hard for!

And I am a huge sucker for coffee. I can't start my day without it! Typically, for competitions, I like to eat at least two hours before my run, as this gives me enough time to digest and get a solid warmup in without feeling sluggish and uncomfortable.

Feeling bloated from recently eating never looks good in a skintight suit. My first choice is always eggs: scrambled, over medium, in omelettes with onions, peppers, mushrooms and spinach. I also love smoked salmon and a side of avocado, but can substitute with granola or muesli, plain yogurt, and honey.