Choosing the right foods before and after workouts can boost your energy, performance, and recovery. Here are three easy and tasty breakfast recipes loaded with essential nutrients. Fuel up effectively! 

1. Banana Oat Pancakes

• Oats and bananas provide natural, slow-releasing carbohydrates for sustained energy.
• Eggs offer protein to help support muscle repair. 

Ingredients (Makes ~4 Pancakes) 

• 1 large ripe banana (mashed)
• 1 cup old-fashioned rolled oats
• 2 eggs (or 3 egg whites if you prefer lower fat)
• 1 teaspoon baking powder (optional, for fluffier pancakes)
• 1/2 teaspoon cinnamon (optional, for flavor)
• Pinch of salt
• Oil or cooking spray (for the skillet) 

Instructions 

1. Blend or Mix: In a blender or mixing bowl, combine mashed banana, oats, eggs, baking powder, cinnamon, and salt until smooth.
2. Preheat Skillet: Lightly grease a nonstick skillet or griddle with oil or cooking spray.
3. Cook Pancakes: Pour 1/4 cup of the batter for each pancake onto the hot surface. Cook until bubbles form on top (about 2–3 minutes), then flip and cook another 1–2 minutes.
4. Serve & Enjoy: Top with fresh fruit, a drizzle of honey, or a dollop of Greek yogurt for extra protein. 

2. Power Smoothie Bowl 

• Quick to prepare—perfect for pre- or post-workout nutrition.
• Fruit provides natural sugars, while a scoop of protein powder supports muscle repair. 

Ingredients (Serves 1) 

• 1 cup frozen mixed berries (e.g., strawberries, blueberries)
• 1/2 banana, sliced (freeze beforehand for extra thickness)
• 1/2 cup Greek yogurt or dairy-free alternative
• 1 scoop protein powder (whey, pea, or your choice)
• 1/2 cup milk of choice (almond, soy, or regular), plus more if needed for consistency
• Toppings (optional): granola, chia seeds, shredded coconut, fresh fruit slices 

Instructions 

1. Blend: Place frozen berries, banana, yogurt, protein powder, and half a cup of milk in a blender. Blend until smooth. Add extra milk as needed for desired consistency.
2. Pour into a Bowl: The mixture should be thicker than a typical smoothie.
3. Top It Off: Garnish with granola, chia seeds, or fruit slices for added texture and nutrients.

3. Avocado Egg Toast with Spinach 

• Packed with healthy fats that keep you full and energized.
• Eggs add high-quality protein for muscle recovery.
• Whole-grain toast provides steady, slow-releasing carbs.

Ingredients (Serves 1) 

• 1 slice whole-grain or sourdough bread
• 1/2 ripe avocado
• 1 egg (fried, poached, or scrambled)
• 1/2 cup fresh spinach (sautéed or raw)
• 1 teaspoon olive oil (if sautéing spinach)
• Salt and pepper to taste
• Red pepper flakes or everything-bagel seasoning (optional) 

Instructions 

1. Toast the Bread: Lightly toast your slice of whole-grain or sourdough bread.
2. Prep the Spinach:
   1. Option 1: Sauté spinach in a small pan with 1 teaspoon of olive oil for 1–2 minutes until wilted.
   2. Option 2: Keep it raw for a crunchier, fresh texture.
3. Cook the Egg: Prepare your egg however you like—fried, poached, or scrambled all work great.
4. Assemble: Mash the avocado onto your toast and season with salt and pepper. Layer the spinach on top, then place the cooked egg over it.
5. Finish & Serve: Sprinkle red pepper flakes or everything-bagel seasoning if desired. Enjoy immediately!

Conclusion
These three recipes are nutritious and easy to prepare, ideal for busy lifestyles. This week, try one as a pre-workout meal. Track your energy levels, recovery, and share your experience or a photo in the comments!