Breakfast is one of the simplest ways to set the tone for your day - especially if you train in the morning or have a demanding schedule.
But in the world of high performance, breakfast isn’t just a meal. It’s a strategy.
The broadcaster and former England cricketer Ebony Rainford-Brent says breakfast was one of the first habits she mastered as a pro.
"I learned quickly that if I skipped breakfast or grabbed something sugary on the run, I paid for it in the second session," she said.
"When I ate properly - oats, eggs, fruit, good fats - I felt sharper, calmer and stronger. It wasn’t glamorous, but it was the foundation of my day.
"Even now, when I’m not playing, a solid breakfast keeps my energy stable and stops me chasing snacks later."
There’s a reason athletes are so consistent with their morning routine: breakfast fuels brain power, physical output, recovery and decision-making.
What the experts say
Registered nutrition coach, Jo Travers, known as The London Nutritionist, puts it simply:
"What you eat first sets up your metabolism and blood sugar for the next several hours. A balanced breakfast - something with protein, fibre and slow-release carbs - helps stabilise energy and mood, which is crucial whether you’re training or heading to work."
In other words, you don’t need a perfect plate - just one that sets you up, not slows you down.
So what does a 'good' breakfast look like? Here are three simple, performance-friendly templates:
1. The 'I’m training later' plate
- Wholegrain carbs (oats, wholemeal toast, bagel)
- A protein source (eggs, Greek yoghurt, tofu scramble)
- Fruit for quick-access energy
2. The 'I need to stay full till lunch' option
- Protein-heavy base (omelette, yoghurt bowl, cottage cheese)
- Fibre: seeds, nuts, berries
- Complex carbs: rye bread or oats
3. The 'I'm rushing out the door' build
- Smoothie with yoghurt + banana + oats + nut butter
- A pre-prepped overnight oats pot
No chef skills required. No measuring. Just building blocks.
Why it matters
A solid breakfast can help support:
- more stable energy across the morning
- stronger training sessions
- fewer cravings later in the day
- better recovery and mood
- improved focus
It’s the simplest performance upgrade there is - and one you can control every day.
As Ebony puts it: "Win the morning, and you win the day."
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