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Brain-power Breakfast Sandwich
Need to be able to think in your morning class and have energy? Try the “Brain-power Breakfast Sandwich”
Many athletes skip breakfast and feel lethargic and less attentive in the morning. This is a problem because most athletes are in school in the morning and need to be on top of their education game. Combining carbohydrate with protein and healthy fat at breakfast help sharpen your mental acuity and give you sustainable energy throughout the morning.
Let’s breakdown “Brain-power Breakfast Sandwich” ingredients…Whether you make your breakfast sandwich with a bagel, English muffin or normal bread, aim to use 100% whole wheat. Whole wheat products are full of vitamins and minerals that athletes need and have fiber to help them stay full. In addition, choose stuffing ingredients that are lean and high in protein such as egg, 2% cheese, lean Canadian Bacon, ham or turkey sausage. The protein in these items provide quality nutrients for building lean muscle mass and will help you stay full all morning.
The Higher Calorie “Brain-power Breakfast Sandwich” Recipe
•1 – Thomas Hearty Grains whole wheat bagel
•1 egg
•2 slices Kraft 2% cheese
•2 oz turkey sausage
Nutrition Facts:
Calories: 552, Carbohydrate: 57 gm, Fiber: 8 gm, Protein: 40 gm, Fat: 18 gm, Cholesterol: 285 mg
The Lower Calorie “Brain-power Breakfast Sandwich” Recipe
•1 – Thomas Hearty Grains whole wheat/honey wheat English Muffin
•1 egg
•1 slice Kraft 2% cheese
•2 oz Oscar Meyer Canadian Bacon
Nutrition Facts:
Calories: 315, Carbohydrate: 28 gm, Fiber: 3 gm, Protein: 25 gm, Fat: 11 gm, Cholesterol: 255 mg
So no matter if you are trying to lose weight, gain weight or just maintain weight…you NEED breakfast! If you want to gain weight eat the “higher calorie” breakfast sandwich and if you are trying to lean out or maintain your weight, then try the “lower calorie” breakfast sandwich. Both provide a vast amount of nutrients. Grab a fruit and a glass of low-fat milk and you are ready for a great day of school and practice!
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