Tip #136: Great Late Breakfasts
There is something about Sunday morning that puts a smile on my face. I LOVE Sundays! After coffee and the paper, I head to the gym for the entire morning. Today I ran 3.5 miles and had a fantastic leg and abdominal workout. After a long work out, I am famished and want something substantial and satisfying. To optimize your training and performance, try some of these carbohydrate and protein rich breakfast/ brunch ideas after a long weekend workout. (taken from “Her Sports Health and Fitness”)
2 slices of whole wheat French toast or 2 pancakes with a sprinkle of powdered sugar, a few fresh strawberries, a tablespoon of light syrup, 2 turkey links and 6 oz. OJ
80 g. carbs, 17 g. protein, 18 g. fat, 510 calories
A poached egg and a low-fat slice of cheese on a toasted whole grain English muffin with 8 oz. of low-fat chocolate milk and an orange.
75 g. carbs, 25 g. protein, 11 g. fat, 500 calories
OATMEAL with FRUIT
A cup of oatmeal made with skim milk topped with a small handful of dried fruit and brown sugar or honey with a sunny side up egg and 6 oz. of cranberry juice
80 g. carbs, 17 g. protein, 10 g. fat, 480 calories
PEANUT BUTTER AND BANANA BAGEL SANDWICH
A whole grain bagel topped with peanut butter and banana with 8 oz. of skim milk
75g. carbs, 20g. protein, 15g. fat, 510 caloroies
EGG WHITE OMELET WITH TOAST AND YOGURT
An omelet made of 3 egg whites with tomatoes, spinach, and feta or mozzarella cheese, 2 slices of whole wheat toast with jelly, 6 oz. of low-fat yogurt, and 6 oz. of tomato juice
70 g carbs; 33g. protein, 9g. fat, 500 calories.
Enjoy a power breakfast after next Sunday’s workout!