Breakfast of Champions
Olympians don’t all eat the same breakfast, because a sprinter, a swimmer, and a marathoner have very different mornings. Still, a few themes show up again and again: plenty of carbs for fuel, enough protein to support training, and foods that sit well before practice. Here are 20 things Olympians actually eat for breakfast.
1. Oatmeal With Fruit & Nuts
A lot of athletes lean on oatmeal because it’s a reliable fuel that’s easy to customize. Adding berries or bananas brings quick carbs and plenty of vitamins, while nuts add fats that help keep you satisfied. It’s also gentle on the stomach before a hard session.
2. Eggs With Toast & Avocado
Athletes were eating avocado toast long before they started serving it at your local hipster coffee shop. Eggs are a breakfast staple because they’re protein-packed and fast to cook. Pairing them with toast gives you training-friendly carbs without a lot of fuss. Avocado adds extra calories, energy-boosting healthy fats, and a creamy texture that makes it feel more substantial.
3. Greek Yogurt Bowl With Granola
Greek yogurt shows up often because it’s high in protein and digests quickly. Granola adds crunch and energy-dense carbs that can support longer workouts. Toss in fruit or honey if you want it sweeter without turning it into dessert.
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4. Smoothie With Protein & Oats
Smoothies are popular when athletes need calories but don’t want a heavy meal. You’ll often see a mix of fruit, milk or yogurt, a scoop of protein, and sometimes oats for extra staying power. It’s also a sneaky way to add spinach or seeds without thinking too hard about it.
5. Bagel With Nut Butter
Bagels are a straightforward carb delivery system, and athletes aren’t shy about that. Nut butter adds protein and fats that slow things down a bit, so you’re not starving an hour later. It’s portable, which matters when you’re heading to practice early. A bagel may be empty carbs, but for endurance athletes who burn through those like crazy, that's actually a good thing.
6. Pancakes or Waffles With a Protein Side
Yes, plenty of Olympians eat pancakes, especially on heavy training days. The difference is often what goes with them, like eggs, yogurt, or a protein shake. Toppings might be fruit, nut butter, or a drizzle of syrup instead of going full candy mode. If you want something comforting that still fuels you, this combo delivers.
7. Rice Bowl With Eggs & Veggies
In many training cultures, rice at breakfast is totally normal and super practical. It’s easy to digest, easy to portion, and pairs well with eggs or lean protein. Add vegetables or a simple sauce, and you’ve got a complete meal that doesn’t feel like “breakfast food.”
8. Cottage Cheese With Fruit
Cottage cheese is having a moment in the health food world right now and for good reason. It's a quiet overachiever that packs lots of protein, takes minimal prep, and is surprisingly filling. Mixing in fruit, granola, or slapping it onto some bread balances it out with carbs.
9. Breakfast Burrito
A burrito wraps up carbs, protein, and flavor into something you can eat with one hand. Common fillings include eggs, potatoes, beans, and maybe some cheese for extra calories. It’s especially useful when athletes need a bigger breakfast without sitting down for a long time.
10. Whole-Grain Cereal With Milk & Banana
Cereal can be a legit athlete breakfast when it’s used strategically. Whole-grain options add carbs and fiber, and milk contributes protein and fluids. A banana on top boosts the energy without complicating anything. It’s simple, fast, and honestly kind of underrated.
11. Toast With Smoked Salmon & Eggs
When athletes want a higher-protein, higher-satiety breakfast, salmon is a popular upgrade. Pairing it with eggs and bread covers a lot of bases without feeling overly heavy. It also tastes like you’re treating yourself, which helps with consistency. If you’ve got an intense day ahead, it fits the mood.
12. Muesli
Muesli is an easy mix of oats, dried fruit, and nuts that turns into breakfast with basically zero effort. Soaking it in milk or yogurt softens it and makes it easier to eat quickly. The balance of carbs and fats can be helpful for longer training blocks.
13. Chia Pudding With Berries
Chia pudding shows up because it's a healthy thing you only need to prep once for your whole week. It’s filling, and it pairs well with fruit for extra carbs. Athletes often add yogurt or protein powder if they want more protein. It’s a nice option when you want breakfast that feels a little more put together.
14. Scrambled Eggs With Potatoes
Potatoes are a very athlete-friendly carb, and they’re easy to scale up. Scrambled eggs add protein and make the meal more complete. This combo is especially common before longer training sessions because it’s hearty without being too complicated.
15. Protein Shake Plus a Piece of Fruit
Some mornings are chaotic, and even Olympians don’t always have time for a full plate. A protein shake is fast, predictable, and easy to digest. Fruit adds quick carbs, so you’re not running on fumes. It’s not glamorous, but it’s effective.
16. Peanut Butter & Banana Toast
This is a classic because it’s quick, satisfying, and doesn’t require cooking skills. The toast and banana provide energy, while the peanut butter adds staying power. It’s also easy to adjust based on training, like adding a second slice if you’ve got a long session. It's the perfect no-brainer breakfast.
17. Omelet With Vegetables & Cheese
An omelet lets athletes pack in protein while adding micronutrients from vegetables. Cheese can boost calories when training loads are high and appetites are bigger. It’s also a smart way to use leftovers, which keeps meals practical. If you like a breakfast that feels “real,” omelets are hard to beat.
18. Porridge Made From Other Grains
Not everyone sticks to oats, so you’ll see porridge made from quinoa, buckwheat, or other grains. These options still provide the carb base athletes rely on, just with different textures, flavors, and nutrients. Many people sweeten it lightly with fruit or honey and add nuts for extra calories. It’s a great way to keep breakfast interesting, with it still feeling like breakfast.
19. Miso Soup With Rice & Fish
In some countries, a warm, savory breakfast is the norm, especially during heavy training. Miso soup is easy on the stomach and pairs well with rice for carbs and fish for protein. It can feel comforting and steadying before an early session. If sweet breakfasts don’t work for you, this is worth trying.
20. “Whatever the Dining Hall Has” Plate
During competitions, Olympians often eat from buffet-style dining halls where options are plentiful and practical. That can mean eggs, fruit, yogurt, cereal, bread, and sometimes pancakes all on one tray. The goal is usually balance and enough total fuel, not an Instagram-worthy plate.
