Are you looking for a high protein breakfast option that does not include eggs before you go out on the course? Even though eggs are an easy, low fat, low calorie, and low-cost source of protein, not everyone likes them. Many people are also allergic or have a food sensitivity to them. Whether you cannot eat eggs or are just looking for a variety of breakfast options, below are some ideas to help you fuel your body to play your best golf.

Why is protein for breakfast important before you play golf?

  • Protein helps build muscle and aids in recovery after playing and exercising.
  • Eating protein before you play helps you feel fuller for longer than if you only ate carbohydrates. This helps you stay focused and energized throughout your practice or round of golf.
  • Protein in the morning can help you more easily meet your daily protein requirements, so you will not need to rely on larger amounts of protein at lunch and dinner.

How much protein do you need to consume at breakfast?

Protein recommendations can vary depending on your gender, height, weight, age, and activity level. However, a general rule of 20 grams of protein in the morning can help you meet your daily protein needs. One large egg contains 6 grams of protein, so if you eat two eggs (12 grams protein) in the morning, you still need to pair it with other protein-rich foods.

Five breakfast options with more protein than two eggs

  1. Pea Toast with Smoked Salmon (22g): Everyone knows avocado toast, but pea toast has more protein. Mashed ½ cup of fresh cooked or defrosted peas (4g protein) with salt, pepper, and a squeeze of fresh lemon. Spread on whole grain toast (6g protein) and top with 2 oz smoked salmon (12g protein).
  2. Peanut Butter Crunch Yogurt (21g): Mix one 5 oz container plain or vanilla Greek yogurt (15g protein), one tablespoon powdered peanut butter (3g protein), and ¼ cup granola (3g protein).
  3. Chicken or Turkey Sausage Wrap (27g): Sauté 2 oz chicken or turkey breakfast sausage (10g protein) with 1/3 cup black beans (5g protein), chopped bell pepper, and onions (or any vegetable of choice), scoop into a multi-grain wrap (5g protein), top with 1 oz shredded cheese (7g protein).
  4. Overnight Oats (20g): Mix 1/3 cup old-fashioned rolled oats (4g protein), 1/3 cup vanilla Greek yogurt (7g protein), and ¼ cup water. Cover and refrigerate overnight. When ready to eat, stir in 1 tablespoon almond butter (4g protein) and 1 tablespoon. chia seeds (5g protein).
  5. Protein Smoothie (30+g): Blend frozen berries, milk of choice (regular, almond, soy, oat, pea), scoop of vanilla protein powder.

Note: This content is for informational and educational purposes only and is not intended to be medical advice. Please contact a licensed physician or other qualified health provider for direct advice, diagnosis, and treatment regarding all medical conditions.