Fall is here, and so is the abundance of pumpkin! These days, food manufacturers are squeezing pumpkin into everything, including coffee creamer, cereal, cookies, hummus, waffles, donuts, and even protein drinks and energy bars.
It can be polarizing. Some of you may love this trend, and some may hate it, but if you are reading, you may be interested in ways to include pumpkin into your routine in a way that tickles your fall fancy while also supporting your training goals.
I’m Angie, Registered Dietitian, sports nutrition expert, and avid pumpkin lover. With the first whiff of crisp fall air, I start dreaming of all the yummy pumpkin things that I can make!
In addition to pumpkin being my favorite fall flavor, I’m just as smitten with all the ways that pumpkin can support our health and fitness goals this fall. If you are looking to include pumpkin in your routine, I can’t think of a better way to start your day than with a delicious and nutritious pumpkin breakfast.
By the end of this blog post, you’ll learn some of the many nutritional benefits of pumpkin, and easy ways to incorporate it into your fall routine. I will cover:
- What are some of the key nutrients in pumpkin that make it ideal for athletes?
- Does pumpkin have other health benefits?
- My favorite delicious pumpkin breakfast ideas for athletes with a FREE recipe book to download
Let’s roll!
Key Nutrients in Pumpkin
If you know a little bit about nutrition, you may know that fruits and veggies with deep, robust colors often point to them being a nutritional gem.
Beta-carotene
Pumpkins, with their distinct, beautiful orange color, are a tell-tale sign of nutrition. The pumpkin orange is a one-stop shop for an abundance of carotenoids, most notably beta-carotene. Beta-carotene is an antioxidant, and can help reduce inflammation and oxidative stress in the body.
As an athlete, you ask a lot of your muscles, and you want to recover optimally. Adding pumpkin to your post-workout meals and snacks not only helps recovery because of its antioxidant and vitamin content, but I would also argue that pumpkin’s versatility and seasonal appeal can get you more excited to prioritize recovery breakfasts.
If you are looking for other ways to support your recovery, check out my post Top 10 Most Delicious Recovery Foods for Athletes.
Antioxidants
Pumpkin is also a great source of vitamins A, C, and E, which further help you with recovery. Intense training creates reactive oxygen species (ROS), otherwise known as free radicals, which can damage cells and tissues. Antioxidants, like vitamins A, C, and E, which are naturally occurring in pumpkin, can help to neutralize free radicals, reducing inflammation and damage to cells and tissues post-exercise.
Plus, these nutrients are welcome support for your immune system during this germy time of year, too.
Potassium
Potassium is on your radar as an athlete because of its role in maintaining normal cell function, nerve function, and muscle contraction (aka cramp prevention). And while we often think of bananas as our best source of potassium, pumpkin puree is another great source. One half cup of pumpkin puree provides approximately 250 mg of potassium, similar to the 240 mg of potassium in a half of a large banana.
BTW: If you would like more info about potassium and other electrolytes, check out my post Do Electrolytes Give You Energy: Not Exactly.
Additional Health Benefits of Pumpkin
If you need any more reasons to love pumpkin, here are a few more.
- An energy boost: The addition of pumpkin can top up an athlete’s breakfast. Pumpkin is a good source of complex carbohydrates, which provide sustained energy for workouts when consumed prior to training.
- Replenishes glycogen: Glycogen is glucose that is stored in our muscles and liver, and this storage carbohydrate can become depleted after a workout. When pumpkin makes an appearance in a post-workout breakfast, the additional carbohydrates help to replenish what is lost in training, making you better prepared for your next feat.
- Supports Digestive Health: Adding pumpkin to your fall breakfast boosts the fiber and water content of the meal, giving your gut a gentle nudge to keep running smoothly.
My favorite pumpkin breakfast ideas for athletes
In this recipe round-up, I’ve included my top ten favorite pumpkin breakfast ideas for athletes to love. Many of these recipes can be prepped ahead and several are portable, as well. I know so many athletes are on the go 24/7 and need food ideas that can keep up.
Timing and composition of your recovery meals is key, and many pumpkin recipes are easy to prep and make ahead of time. Then all you have to do is roll your sweaty self into the kitchen and warm up some pumpkin goodness to kickstart your recovery right after your workout!
To download the full guide, with recipes, please click here or use the button below!
Cooking tips: these recipes all call for 100% pure pumpkin, or canned pumpkin. Please know this is different from pumpkin pie mix, which contains sugar, salt and other spices. I use Libby’s 100% Pure Pumpkin, or occasionally a seasonal store brand. And if you are crafty enough to make homemade pumpkin puree, you can always use that in these recipes.
Pumpkin Breakfast Cookies
Cookies for breakfast? Yes, please! Loaded with oats, flax, sunflower seeds, and of course pumpkin, these cookies are nutrient dense and perfect for quick pre- or post-workout fuel. They freeze well too, if you don’t think you’ll scarf the whole batch.
Protein Pumpkin Oatmeal
Nothing says fall to me more than a comforting bowl of oats infused with warming pumpkin. The addition of protein powder to these oats is not an absolute, but doing so makes it a perfect bowl of recovery goodness.
Pumpkin Pie Overnight Oats
Overnight oats are always going to be a favorite jar of self-care for my busy clients. Taking just a few minutes to make these fall-tastic oats makes prioritizing recovery breakfasts a breeze.
Chocolate Chip Pumpkin Oat Muffins
What’s not to love about this easy way to include oats and pumpkin in convenient, portable, muffin-sized portions? They are perfect if you want to bake once and have these available to fuel your pre-workout meals, or pair with some protein for a fun, fall recovery meal.
Pumpkin Spice Chia Pudding
Chia pudding is a favorite easy-peasy, “no cooking required” way to whip up an easy breakfast, snack, or even dessert. Adding omega-3-rich chia seeds to your fall routine could not be easier or more delicious than with this pumpkin spice version.
Pumpkin Pancakes
Pancakes are not an indulgence that should be feared. Pancakes, including this flavorful pumpkin version, can be wonderful, quick pre-workout fuel. They are also great to pair with eggs or another high-protein food for a delicious and efficient recovery meal. Hot top: make a big batch, freeze, and pop 2 in the toaster when you need something quickly.
Pumpkin French Toast
Always a favorite way to utilize stale bread, this flavorful fall-inspired pumpkin french toast will have your mouth swooning, and leave you feeling thrifty, too. The combination of bread, pumpkin, and eggs is an easy and tasty way to hit your recovery macros.
Pumpkin Spice Granola
Making your own granola is not as daunting as it sounds. With a little mixing and spreading on a baking sheet, you can have your own amazing granola for fueling up and recovering this fall. Use this crunchy delight to top yogurt or smoothie bowls, or simply enjoy by the handful.
Air Fryer Pumpkin Breakfast Cookie
If you have a little extra time and a warm cookie sounds like it will hit the spot, give this air fryer pumpkin breakfast cookie a whirl. A quick mix of a few kitchen staples and you’ve got a crispy and gooey pumpkin cookie packed with oats, pumpkin, peanut butter, and dark chocolate chips. Pair with a glass of milk to complete the recovery.
Pumpkin Pie Protein Smoothie
Even if you think you are too busy to make any of these pumpkin delights, nothing should stop you from enjoying a pumpkin pie protein smoothie. This is what I recommend for my busiest clients, who need to whirl up a quick recovery meal and go. (Psst: Try the granola on top of this smoothie for double-pumpkin deliciousness.)
Fuel and recover with the right foods for you
If you read all the way to the end, I hope you found some inspiration to try some new pumpkin recipes this fall. I know that being bored with your training food is a real struggle sometimes, and seasonal, nutritious additions can spice things up and prevent food fatigue.
Quick recap:
- Bright orange pumpkin is more than a seasonal trend; its vitamin and antioxidant content make it a nutrition powerhouse for athletes.
- Complex carbohydrates, in pumpkin and other sports foods are your primary source of energy for training.
- Ensuring you get enough carbohydrates in your post-workout meals replenishes glycogen and keeps you ready for your next training session. Pumpkin can help!
- Quality ingredients in your pre- and post-workout foods can lead to quality training sessions, support your immunity, and support your digestive health.
Finding easy, nutritious breakfasts that you enjoy is just one of the many ways you can support your training. If you find yourself challenged in the breakfast department, or could use other personalized recommendations for your fueling plan, let’s talk!
Email me at angie@carpediemnutrition.com to schedule an appointment now. If you have insurance, this appointment might be 100% covered!
I’d love the chance to help you reach your goals, whether you are a pumpkin-lover or not. 🎃
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