Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

What my professional athletes are eating for breakfast everyday

24 Jul 2025 · 1 min

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In this concise monologue, the speaker outlines a standardized breakfast protocol used for professional athletes, emphasizing four essential components: protein, carbohydrates, fat, and visual color. The guideline specifies minimum daily targets of roughly 30 g protein, 60 g carbs, and 15 g fat per meal. A concrete example—four eggs, one chicken sausage, a cup of oatmeal, and a banana—illustrates how to meet these targets while also incorporating a colorful fruit for visual appeal. The speaker claims that adhering to this structured breakfast aids muscle growth, prepares the body for training, enhances mental clarity, improves overall well-being, and accelerates recovery.

Chapters

This is what I have my pro players eat every single day for breakfast. And if the pro players are doing it, you should probably do it too. These are the 4 things we need in our breakfast. We need protein, we need carbs, we need fat, we need color. When I'm looking for a breakfast for my athlete, we're like, okay, we need at least 30 grams protein in this breakfast. We need at least 60 grams carbs in this breakfast and 15 grams of fat. So for example, this could look like 4 eggs, 1 chicken sausage, a cup of oatmeal, and then 1 banana on top. We check protein off, we check carbs off, we check fat off with the eggs and the sausage, they combine protein, and then we check our color off with our banana. The day you start structuring your breakfast like this, it's going to help you put on muscle easier, it's going to prep your body for the training day ahead, it's going to keep mental clarity, it's going to allow you to just feel good, play good, and recover faster.