From Pre Game to Post Workout: Bagels for Athletes
April 11, 2025
Bagels are a powerhouse for athletes. They are an excellent choice for high school athletes looking to fuel up before practice, or game and recover afterward. If you are an athlete looking for quick, easy, and delicious meal ideas, incorporating bagels into your fueling plan can help support your training.
Bagels are a strong carbohydrate foundation for protein rich toppings, nutrient dense spreads, and fresh fruits or veggies to maximize performance and muscle recovery. Here are eight of my favorite ways athletes can fuel their game with bagels!
Classic Peanut Butter & Banana Bagel
Best for: Pre workout fuel 1-2 hours before practice
Ingredients:
- Whole wheat bagel
- Peanut butter
- Banana, sliced
- Honey
- Sprinkle of cinnamon
Smoked Salmon & Cream Cheese Bagel
Best for: Post workout muscle recovery breakfast
Ingredients:
- Everything bagel
- Cream cheese
- Smoked salmon
- Sliced red onion and lettuce
Egg & Avocado Breakfast Bagel
Best for: High protein breakfast
Ingredients:
- Whole wheat or sesame bagel
- Avocado, mashed
- Scrambled eggs
- Cheddar cheese
Cottage Cheese & Berry Bagel
Best for: Post workout snack
Ingredients:
- Blueberry bagel
- Whole milk cottage cheese
- Blueberries or sliced strawberries
- Drizzle of honey or maple syrup
- Sprinkle of chia seeds and cinnamon
Turkey & Hummus Bagel
Best for: Powerful lunch on game day
Ingredients:
- Plain bagel
- Sliced turkey
- Hummus
- Lettuce and tomato
Almond Butter & Apple Bagel
Best for: Pre workout fuel 1-2 hours before practice
Ingredients:
- Cinnamon Raisin Bagel
- Almond butter
- Apple, thinly sliced
- Sprinkle of cinnamon
Roast Beef & Cheddar Bagel
Best for: Recovery meal after practice
Ingredients:
- Whole wheat bagel
- Roast beef
- Cheddar
- Mayonnaise
- Lettuce and tomato
Pizza Bagel
Best for: Weekend lunch
Ingredients:
- Plain bagel
- Marinara sauce
- Shredded mozzarella cheese
- Pepperoni
- Sprinkle of Italian seasoning
Bagels can be customized to fit any meal or snack time. Whether you need a quick pre workout energy boost or a filling recovery meal, these bagel recipes are a great way to fuel your performance!
Athlete Connection – A supportive community for athletes to connect and learn from a Sports Dietitian (hi!) and each other. Share your wins, participate in challenges, ask questions and have them answered in real time!
Group calls – Monthly calls that are open to athletes and their parents to ask questions and work through any fueling challenges. Have an upcoming race or game? Let's plan how you are going to fuel that day! *Available to all Premier members.*
On Demand Videos – 30+ videos that break down the basics of sports nutrition to help you level up your game with a strong fueling plan. Protein, carbs, hydration, REDs, game day fuel, supplements, and more!
Quick tools – Fueling guides, recipes, worksheets, and calculators that will help you apply what you learn to the real world.
