Protein in the morning is an absolute must for athletes. With these 4 delicious variants for a varied protein breakfast, you start the day ideally.
A protein-rich breakfast is always a good choice: whether you want to lose a few pounds or gain muscle mass. Protein-rich foods, such as eggs or low-fat quarks, provide the basic building blocks (amino acids) for building new muscle fibers. With a healthy protein breakfast, athletes lay an excellent basis for optimal muscle building. In addition, foods high in protein heat your metabolism and keep you full for a long time. So you can easily make it to lunch without cravings.
It’s best to combine high-quality proteins with complex carbohydrates. The reason: Your energy stores, which have been emptied overnight, have to be replenished.
So much for the theory, but what does a varied protein breakfast look like in practice? We’ll show you 4 delicious ways to start the day rich in protein:
Protein Breakfast: Protein Pancakes
Protein pancakes have several unbeatable advantages: They are quick and easy to make, can be customized, and, of course, super tasty. While regular pancakes may not be suitable for athletes, you can enjoy protein pancakes with no regrets because sugar and flour are (in most cases) replaced with protein powder and other healthy ingredients. Incidentally, that doesn’t affect the taste. Would you like a taste?
Ingredients for 1 serving:
- 4 egg whites
- 30 g whey (for example with vanilla flavor)
- 50 g low-fat quark
- Oil for frying (e.g., rapeseed oil or coconut oil (from € 14.95) )
Preparation:
Whisk all the ingredients by hand or use a blender. A uniform mass should be created. Then put the dough in small portions in a heated pan with a bit of oil (spray oils are ideal here) and bake evenly on both sides on a low level, done. You can top the pancakes with low-fat quark, nuts, and fruit.
Do you have two left hands in the kitchen? Then, of course, you can also use a ready-made protein pancake mix. There are now numerous providers. This saves you time, and you have less work. But there are also disadvantages: The ready-made mixes are relatively expensive, and you can often find a lot of flavors and sweeteners in the list of ingredients.
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Full Of Protein: Scrambled Eggs And Omelets
Eggs are not only first-class protein suppliers but thanks to their versatility, they are also perfect for a varied protein breakfast: from classic fried eggs to scrambled eggs to filled omelets – there are enough recipes for delicious egg dishes that even beginners can do—protein-rich breakfast recipes with eggs.
You can also combine vegetables or cheese with the egg: For example, the scrambled eggs taste even better if you add diced tomatoes and onions to the pan. Or fill your omelet with mushrooms and feta. Or quite simply: Boil 2 eggs and eat them straight. Ideal with it: a slice of wholemeal bread coated with butter, cottage cheese, or cream cheese. Whole grain bread also goes perfectly with scrambled or fried eggs and provides long-chain carbohydrates for constant energy.
In our sample recipe “Smoked Salmon Scrambled Eggs on Whole Wheat Bread,” we show you how delicious the combination of healthy carbs and proteins can look in the end:
Ingredients for 1 serving:
- 3 eggs
- 1 dash of milk
- 1 teaspoon rapeseed oil
- 1 pinch of salt & pepper each
- 40 g smoked salmon
- 1 large / 2 small slices of wholemeal bread
- 1 teaspoon chives, chopped
Preparation:
Whisk eggs and milk with salt and pepper. Heat the oil in the pan, add the egg mixture. Reduce the heat and let the eggs set, then stir. Add the smoked salmon. Brush wholemeal bread with butter and then spread the scrambled eggs on top. Top with chives.
Breakfast For Athletes: Protein Porridge
Porridge – or more simply oatmeal – is the perfect fitness breakfast because the oatmeal provides you with plenty of energy from long-chain carbohydrates. The dietary fibers also stimulate digestion and keep you feeling full for a long time. And there is a trick you can use to turn any porridge into a protein porridge: add a spoonful of protein powder. Alternatively, you can, of course, also use finished products—25.
With additional toppings, such as fruit, nuts, and seeds, you enhance your protein mash in terms of taste and give it an extra vitamin and mineral kick. Here is an example recipe for a delicious protein porridge:
Ingredients for 1 serving:
- 200 ml low-fat milk
- 70 g of oatmeal
- 30 g whey protein powder (e.g., vanilla flavor)
- 1 dash of honey
- 1 banana
- 50 g blueberries
- 1 teaspoon coconut flakes
- 10 g almonds
Preparation:
Bring the milk together with the oat flakes, a spoonful of egg white powder, and honey to a boil for around 3-5 minutes, stirring constantly. Put the finished porridge in a bowl, top with banana slices, berries, coconut, and chopped almonds, and enjoy.
Low-Fat Protein Bomb: Low-Fat Quark
With around 12 grams of protein per 100 grams, low-fat quark provides plenty of high-quality protein. Lean quark is also low in calories and fat and unbearably cheap. Incidentally, the protein it contains is casein. Casein is a protein that provides your body (and your muscles) with a stable supply of amino acids.
The only catch: spooned straight, low-fat quark is pretty dull, so fruit quark is a good alternative for breakfast. It is best to sweeten it with honey and garnish it with nuts, seeds, and fruit of your choice. According to your preferences, a fruit quark is quick to make and can be varied again and again by changing the fruit or the types of nuts. For the basic recipe, you only need:
Ingredients for 1 serving:
- 250 g low-fat quark
- 1 dash of milk
- Honey, if necessary
Preparation:
Stir the low-fat quark with the milk to a smooth mass and sweeten it with honey – and the quark base is ready. You can now do the whole thing with fresh fruits (for example, with blueberries, kiwi, banana, apple), nuts (for example, almonds, cashews, pecans), seeds (for example, flax and chia seeds), dried fruit (for instance goji Berries, raisins) to your taste.
Conclusion: A Protein Breakfast Is A Must
With a protein-rich breakfast, you provide your body with all the essential nutrients it needs for a healthy start to the day. Whether you are the sweet or the savory breakfast type, our recipe ideas have something for every taste. You can also adapt all recipes to your preferences and vary the ingredients.
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