Pro Plates: Breakfast

September 1, 2012 | Featured in the Back to School 2012 Issue

Must See Nutrition Videos

Breakfast truly is the most important meal of the day, especially for athletes. A well-balanced breakfast with carbohydrates and lean protein jumpstarts your metabolism and ensures that your body has the energy to power through practice, workouts or games later in the day.

Los Angeles Angels of Anaheim outfielder Torii Hunter recognizes the connection between eating a good morning meal and playing well later that day. He says, “If you’re out there and you feel tired, you probably didn’t eat a good breakfast.”

Torii Hunter’s Breakfast

  • Burrito with scrambled eggs and turkey sausage: whole-wheat tortilla (120c, 7g of fat, 22g carbs, 3g of protein), scrambled eggs (140 C, 10g fat, 12g of protein), turkey sausage (3 links: 120C, 7g of fat, 1 carb, 13g of protein)
  • Hash browns: 2/3rd cup hash browns (70c, 16g of carbs, 2 g of protein)
  • Watermelon: 1 cup is 46 c, 11g carbs, 1 g of protein

Meal Total

  • 496 calories
  • 31 grams of protein
  • 50 grams of carbs
  • 20 grams of fat

Breakfasts From Misty May-Treanor and Kerri Walsh

Walsh: “I've been eating multi-grain Eggos with almond butter, agave [a natural sweetener] and honey, which gives me my grains, protein and fruit—everything you need to start off your day.” If she’s in a hurry, she might mix up a protein shake with natural whey protein and fresh berries.

May-Treanor: She likes the protein punch of eggs, and she “doesn't think bacon is a bad thing.”

Option 1: Whole-grain waffle (2 waffles: 170 c, 6g of fat, 26g of carbs, 5 g of protein), agave syrup (1 tbsp: 60 c, 16g of carb), honey (1 tbsp: 60 c, 16g of carb), protein shake (natural whey protein: 120 c, 1g of fat, 3g of carb, 24g of protein; cup of mixed berries: 70 calories, 17g of carbs, 1 g of protein)

Meal Total

  • 480 calories
  • 7 grams of fat
  • 78 grams carbs
  • 30 grams of protein

Option 2: Scrambled eggs (140 C, 10g Fat, 12g of Protein), bacon (center cut 3 slices: 70 c, 5 fat g, 7g of protein), fruit (fruit cup mixed banana, strawberries, blueberries: 60 calories, 15g of carbs, 1 protein)

Meal Total

  • 270 calories
  • 15 grams of fat
  • 20 grams of protein
  • 25 grams of carbs

Power your performance by checking out the full STACK Fueling Guide.

Must See
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 5,830,172
Why NFL Wide Receiver DeSean Jackson Counts His Blessings Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 7,571,150
Dwyane Wade Leads by Example Dwyane Wade Leads by Example
Views: 8,039,197

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,018,026
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,983
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,834
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,770
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,480
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,381
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,163
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,164

Load More
More Cool Stuff You'll Like
12 Foods Every Athlete Should Eat

12 Foods Every Athlete Should Eat

5 Protein-Packed Recovery Shakes

5 Protein-Packed Recovery Shakes

5 Healthy Foods That Got a Bad Rap

5 Healthy Foods That Got a Bad Rap

Brown Rice vs. White Rice: Does It Really Matter?

Brown Rice vs. White Rice: Does It Really Matter?

5 Nutritional Power Combos for Athletes

5 Nutritional Power Combos for Athletes

5 Ways Junk Food Can Mess With Your Head

5 Ways Junk Food Can Mess With Your Head

How Undereating Can Make You Gain Weight

How Undereating Can Make You Gain Weight

Are You Eating Too Much Protein?

Are You Eating Too Much Protein?

5 'Healthy' Side Dishes That Are Worse Than French Fries

5 'Healthy' Side Dishes That Are Worse Than French Fries

4 'Bad Foods' That Might be Good for You

4 'Bad Foods' That Might be Good for You

The Best Foods for Digestive Health

The Best Foods for Digestive Health

6 Healthy Foods You're Overeating

6 Healthy Foods You're Overeating

5 Foods That Are Stunningly High in Sodium

5 Foods That Are Stunningly High in Sodium

The 6 Worst Foods for Athletes

The 6 Worst Foods for Athletes

How to Eat Organic Without Breaking the Bank

How to Eat Organic Without Breaking the Bank

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

How Marc Gasol Got Better by Overhauling His Diet

How Marc Gasol Got Better by Overhauling His Diet

5 Simple Food Swaps That Make Eating Out Healthier

5 Simple Food Swaps That Make Eating Out Healthier

A Sneaky Food Additive Athletes Should Avoid

A Sneaky Food Additive Athletes Should Avoid

You Should Eat the Peel of These 12 Fruits and Vegetables

You Should Eat the Peel of These 12 Fruits and Vegetables

Terrible Toppings: The 5 Worst Things We Put on Food

Terrible Toppings: The 5 Worst Things We Put on Food

10 Athlete-Approved High-Protein Cereals

10 Athlete-Approved High-Protein Cereals

Why You Should Say No to Diet Foods

Why You Should Say No to Diet Foods

Living Near Fast Food Could Increase Your Odds of Obesity

Living Near Fast Food Could Increase Your Odds of Obesity

Cookout Commandments: What to Eat (and Avoid) at Your Summer BBQ

Cookout Commandments: What to Eat (and Avoid) at Your Summer BBQ

5 Delicious Ways to Make Junk Food Less Junky

5 Delicious Ways to Make Junk Food Less Junky

6 Eating Mistakes That Undo Your Workouts

6 Eating Mistakes That Undo Your Workouts

5 Non-Boring Ways To Eat Chicken

5 Non-Boring Ways To Eat Chicken

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

9 Athlete-Approved Peanut Butter Sandwiches

9 Athlete-Approved Peanut Butter Sandwiches

How Friends and Family Affect Your Food Choices

How Friends and Family Affect Your Food Choices

The Cheat Meal Day: Why It's Not So Smart

The Cheat Meal Day: Why It's Not So Smart

7 Foods That Are Ruining Your Workouts

7 Foods That Are Ruining Your Workouts

Healthy Eating at Restaurants: Decoding a Diner Menu

Healthy Eating at Restaurants: Decoding a Diner Menu

Spice Up Your Healthy Cooking With These Lively Combos

Spice Up Your Healthy Cooking With These Lively Combos

5 'Good Foods' That Might Be Bad for You

5 'Good Foods' That Might Be Bad for You

Healthy (and Unhealthy) BBQ Ideas For Athletes

Healthy (and Unhealthy) BBQ Ideas For Athletes

Fuel Up Fast With 4 Smoothies From the New York Giants

Fuel Up Fast With 4 Smoothies From the New York Giants

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

The Healthiest (And Unhealthiest) Ways to Eat Chicken

The Healthiest (And Unhealthiest) Ways to Eat Chicken

11 Food Services That Deliver Ready-Made Nutritious Meals

11 Food Services That Deliver Ready-Made Nutritious Meals

Load Up on These Foods at Your Backyard Barbecue

Load Up on These Foods at Your Backyard Barbecue

Where the Paleo Diet Falls Short

Where the Paleo Diet Falls Short

The Boston Cannons' Keep It Real Eating Plan

The Boston Cannons'

Small Change, Big Difference: 5 Foods You Should Buy Organic

Small Change, Big Difference: 5 Foods You Should Buy Organic

3 Fruits and 3 Vegetables Athletes Must Eat

3 Fruits and 3 Vegetables Athletes Must Eat

Healthy Makeovers for 3 Classic Meals

Healthy Makeovers for 3 Classic Meals

Salad Showdown: Which Greens Are the Healthiest?

Salad Showdown: Which Greens Are the Healthiest?

YardBarker