A quality breakfast in the morning lays the foundation for your nutritional intake, providing the energy and nutrients you need to get through the day and perform at your peak at a workout, practice or game.

No matter how rushed you are in the morning, you must make time to eat a quality breakfast. (Learn why breakfast is so important to athletes.) Eating a nutrient-dense, balanced breakfast will ensure that your muscles maintain their strength, rebuild and recover, while also fueling your performance. Protein packs power for female athletes, so it’s vital to include it in your diet.
Include one of these protein-filled options to make sure you take in a balanced breakfast.
Greek Yogurt (1 eight oz. container)

• Calories: 130
• Fat: 8g
• Carbohydrate: 5g
• Protein: 11g

Eat this with wheat toast or fruit-topped cereal to round out your meal.
Peanut Butter (1 tbsp.)

• Calories: 94
• Fat: 8g
• Carbohydrate: 3g
• Protein: 4g

A tablespoon of peanut butter on toast or a bagel helps create a high-energy meal. For additional nutritional benefits, add a banana.
Whey Protein Powder (1 scoop)

• Calories: 130
• Fat: 3g
• Carbohydrate: 3g
• Protein: 23g

Throw a scoop on your fruit-topped oatmeal.
Whole Milk (1 cup)

• Calories: 146
• Fat: 8g
• Carbohydrate: 13g
• Protein: 8g

One cup of whole milk on your cereal delivers the perfect amount of carbs, fat and protein.