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Protein-Packed “Birdie” Breakfasts
Breakfast is the most important meal of the day to fuel your body so you can feel and play your absolute best. To prepare for a long day at the golf course, set-up for breakfast success by enjoying more protein-rich foods such as eggs, nitrate-free sausage or wild salmon. Although it might be tempting to grab a donut and coffee on the way to the course, a breakfast lacking in protein sets you up for a rough round. Typical high-carb breakfast foods, such as a pastry, bagel or bowl of cereal, give you a quick shot of sugar temporarily satisfying, but leaves you dragging by the third hole.
Take the first step to eating like a pro by including more protein at your morning meal. Protein-packed meals power your performance by increasing muscle mass, promoting fat burning, providing consistent energy, reducing sugar cravings, supporting the immune system, and decreasing your chances of making poor food choices on the back nine. It’s best to eat within an hour of waking, but if this is too much food first thing in the morning, you can save some of your meal for a mid-morning snack.
Aim for about 25 grams of complete protein at breakfast. Twenty-five grams of protein is about four eggs, 3 to 4 ounces of meat, poultry, fish or seafood, or a scoop of protein powder. Look for organic, hormone-free, antibiotic-free, lean proteins. For extra nutritional benefits, particularly more anti-inflammatory omega-3s and immune-boosting conjugated linoleic acid (CLA), select pastured, free-range or wild proteins. Great sources include: eggs, nitrate-free sausage or bacon, salmon, shrimp, bison, beef, venison, pork, chicken, turkey, cottage cheese and protein powder. Avoid non-organic, processed proteins such as conventional bacon or sausage, imitation animal products (tofurkey), “breakfast” bars, cereals and low-fat dairy products like milk, yogurt, etc.
To form a perfect plate, balance protein with vegetables, fruits, nuts, seeds, legumes and gluten-free grains. These nutrient-dense serving suggestions can help you hit it long and score low.
- Fried eggs with bacon, sweet potato and kale.
- Omelet with goat cheese, tomatoes and spinach.
- Wild salmon with asparagus and red potatoes.
- Oatmeal with cottage cheese, peaches and pecans.
- Corn tortilla quesadilla with shrimp, cheese and peppers.
- Brown rice tortilla with scrambled eggs, beans and avocado..
- Chocolate protein shake with spinach, coconut and banana.
- Sliced steak with avocado, bell pepper and orange.
- Hard-cooked eggs with quinoa flakes, apple and walnuts.
- Smoked salmon with yogurt, berries and slivered almonds.
- Turkey with cheese and spinach on “sprouted” bread.
- Canned tuna on sourdough with guacamole and tomato.