Ever wonder what two time US Gold Medalist Shaun White eats for breakfast during the Olympics?
U.S. Olympics Sport Dietitian Jennifer Gibson offers some insight on what’s on the menu during games and training.
“These are common recipes we recommend to athletes on the road, when they are at home and served at all three U.S. Olympic Training Centers,” she said.
1. Protein powered pancakes with a fiber fix
Toss out the old white flour pancake mix and substitute a half cup of good old fashioned oats. That will boost fiber and complex carbohydrates for athletes. Gibson adds three egg whites or one scoop of protein powder to amp up protein, plus a half-cup each fat free milk and Greek yogurt. A touch of cinnamon and 1 tablespoon vanilla extract add some flavor while a half teaspoon of baking powder helps these flapjacks rise. Let the mixture sit until it softens before pouring on hot griddle. Sprinkle with fresh berries and dig in. About 200 calories, 13 grams protein.
2. Dressed up yogurt cups make breakfast easy
Instead of grabbing a Greek yogurt cup to go, toss in a few goodies. With a half cup of granola and some mixed berries, this quick grab and go packs in about 16 grams of protein and 7 grams of fiber — all for about 300 calories. Using Greek yogurts help athletes get more precious protein for those hard working muscles.
3. BLT breakfast sandwich boasts staying power
Time to accessorize that plain scrambled egg that bores your taste buds to death. To stave off breakfast boredom, Gibson adds the right mix of ingredients that taste good and keep these competitive champions well fed. She tops an egg white scrambler with a slice of cooked turkey bacon, avocado, tomato, onion and a handful of baby spinach. Sauté the veggies first and then add two egg whites to the pan. Use cooking spray to cut down on fat. Pile the whole thing onto a toasted English muffin and prepare to fall in love with breakfast once again. Less than 200 calories, 13 grams of protein.
4. Light fare for race day jitters
When competition nerves keep athletes pacing the halls to calm their queasy tummies, some turn to old standbys like Corn Flakes or Rice Krispy’s cereal, Gibson said. Foods like these are “easily digestible."