Tip of the month - August/September 2026
A Healthy Breakfast Option
Whether it’s game day for a young athlete or a regular training session, start the day with a strong, nourishing, energizing breakfast. The nutrients in a well-balanced breakfast provide foundational fuel for the brain and body and support athletic performance. One way to build a balanced meal that supports both health and performance is to combine these three categories: carbohydrates, color, and protein.
Carbohydrates provide essential fuel for the body and are the brain’s primary energy source. Good sources include bread, oatmeal, bagels, tortillas, English muffins, waffles, pancakes, and granola.
Color represents fruits and veggies, which provide additional carbohydrates, fiber, vitamins, and antioxidants for great health. Try to incorporate a variety of colors in your meals, including apples, berries, bananas, mango, citrus, spinach, broccoli, peppers, and tomatoes.
Protein supports healthy muscles and helps you feel satisfied after eating. Choose from foods like Greek yogurt, eggs, lean meat or vegan breakfast sausages, nut butters, and protein-rich milks. Whole grain foods also provide a few grams of protein along with their carbohydrates.
Kick off your athlete’s day with one of these six breakfasts, built with carbohydrates, color, and protein, and designed to be whipped up quickly for busy mornings. They will feel fueled and ready for exams, practice, tournaments… and anything their day may throw their way!
Nutty Banana Date Shake
Shakes are quick, easy, and allow you to mix multiple nutrients into a meal that is great on the go.
Ingredients:
1 ripe banana, peeled
1 cup of low-fat milk (or protein-rich plant-based milk)
1/3 cup low-fat plain or vanilla Greek yogurt
2 tablespoons nut butter
2-3 dates, pitted
1/4 teaspoon cinnamon
Instructions:
Blend in a blender until very smooth.
Adjust the amount of milk used for desired consistency.
*The content of this article was adapted with modifications from TrueSport, Colorado Springs, CO.
References:
Schloder, M.E. (2022). The Daily Sports Nutrition Log. Calgary, Alberta, Canada: Lecture. www.coachingbest.com