Amy Stephens
MS, RDN, CSSD, CEDS
Licensed dietitian
specializing in sports nutrition
and eating disorders
Breakfast ideas for high school athletes
- By Amy Stephens RDN CSSD CEDS
Breakfast is often one of the most overlooked meals for teen athletes, yet it can have a major impact on both academic and athletic performance as well as growth and overall health. In fact, a study by Adolphus in 2013 found that students who eat breakfast regularly tend to have better overall performance compared to those who skip it.
If you’re one of the many teens who rush out the door without eating, you may notice lower energy levels, difficulty focusing in class, and less stamina during afternoon practices and competitions. Whether it’s due to a busy schedule, early school start times, or simply not feeling hungry in the morning, skipping breakfast can make it challenging to meet the increased nutrition demands needed for growth, recovery, and sports performance.
Starting the day with a balanced breakfast that includes carbohydrates, protein, and fruit can provide steady energy, improve focus throughout the school day, and help you start practice ready to perform your best.
What Makes a Good Breakfast?
A balanced breakfast should include:
✔ Carbohydrates for energy
✔ Protein to keep you full and support muscle recovery
✔ Fat to promote satiety and transport fat soluble vitamins
✔ Fruit for vitamins, minerals, and antioxidants
Adjust your carbs and protein based on your sport.
- Endurance athletes (running, swimming, cycling, rowing) generally need more carbohydrates to fuel training and replenish energy stores.
Strength and power athletes (football, wrestling, gymnastics, lacrosse) typically benefit from slightly more protein to support muscle repair and growth.
Grab-and-Go (No Prep Required)
Perfect for busy mornings when you’re rushing out the door.
- Drinkable yogurt + banana
- Yogurt drink + bag of cereal
- Greek yogurt cup + granola + banana
- Peanut butter and banana sandwich
- Peanut butter and jelly + yogurt drink
- Granola bar + string cheese + fruit
- Trail mix + applesauce pouch
Prep Ahead (Make the Night Before)
A little planning makes mornings much easier.
- Overnight oats
- Peanut butter and jelly sandwich
- Egg bites with spinach
- Homemade energy bites
- Hard-boiled eggs
- Greek yogurt parfaits
Have a Little More Time? (10-Minute Breakfasts)
For mornings when you can sit down and eat before school.
Egg-Based Options
- Scrambled eggs and toast
- Egg and cheese breakfast burrito
- Hard-boiled eggs with fruit
- Avocado toast with hard-boiled eggs and balsamic glaze
Oatmeal & Toast
- Oatmeal with fruit and cinnamon
- Toaster waffles with peanut butter
- Toast with peanut butter and banana
Smoothies
Classic Athlete Smoothie
- Fruit
- Milk
- Oats
- Peanut butter
Berry Protein Smoothie
- Greek yogurt
- Berries
- Milk
- Granola
Chocolate Banana Smoothie
- Chocolate milk
- Banana
- Peanut butter
Quick tip if you have a poor appetite in the morning
If you’re not hungry first thing in the morning, start small. Even a banana, yogurt drink, or peanut butter toast is better than skipping breakfast altogether. Consistently eating breakfast can improve energy, concentration in class, and athletic performance.
Reference: Adolphus K, Lawton CL, Dye L. The effects of breakfast on behavior and academic performance in children and adolescents. Frontiers in Human Neuroscience. 2013;7:425.