A healthy breakfast can have a positive influence on the rest of the day. Especially for athletes, who use a lot of energy during training, breakfast plays a major role in their daily energy balance. That's why it's important that the first meal of the day is healthy and balanced.
But why is it so important? How much more energy do athletes need? And what does a perfect long-lasting energy breakfast with Verival look like? You will find the answers to these questions in this blog post!
Discover the healthy breakfast for athletes from Verival
Energy supply for athletes – Everything you need to know
Many energy sources supply the body with the nutrients it needs to stay healthy. This so-called energy metabolism is important for athletes. This refers to the generation of energy through biochemical processes. In short, it is the process by which the body converts food into energy.
During physical activity, this process, which is also referred to as calorie consumption, is boosted. This explains why the calorie requirement increases during sports.
Why is long-lasting energy so important for athletes?
During physical activity, the need for energy and nutrients increases. A person's energy requirement is made up of several values, including the basal metabolic rate and the active metabolism.
This basal metabolic rate and the active metabolism are considerably higher in athletes than in people who do not exercise. As a result, the energy requirements of athletes increase. To ensure that athletes get enough energy during training, a steady, long-lasting energy release is very important. Simply put: the “better” your metabolism, the more energy you have.
So, exercise boosts your metabolism. As mentioned earlier, people with an active lifestyle should therefore make sure they eat a balanced diet that provides them with sufficient energy. Without energy, you're less likely to succeed.
Fat as an energy source
Although some fats are rather harmful to the body if consumed in large quantities, other fats can be very healthy and serve as an excellent source of energy. What you should pay attention to is: Which fats am I eating?
In principle, unsaturated fatty acids are considered healthy fats. This does not mean that saturated fatty acids cannot also be healthy if you consume them in the right doses – they also act as messenger substances for our body.
What all fatty acids have in common is their energy value. Although fats are the slowest source of energy, they are the most energy-efficient form of food. Fat is stored as excess energy in the abdominal cavity (omental fat) and under the skin (subcutaneous fat). The body can use these fats when it needs more energy.
Carbohydrates as an energy source
In addition to fats, carbohydrates are also a perfect source of energy.
Carbohydrates include starch, sugar and fiber. They increase the blood sugar level in your body. If you do not regularly supply your body with this energy source, you will feel tired and unable to concentrate. That is why carbohydrates are an important factor in an athlete's diet.
There are two types of carbohydrates: simple and complex carbohydrates. This depends on the size of the molecule.
| Examples of simple carbohydrates | Examples of complex carbohydrates |
| Fruits | Oats |
| Glucose, sugar, honey | Nuts |
| Dairy products | Noodles, rice |
| Candy | Dried fruits |
Simple carbohydrates
Simple carbohydrates include various forms of sugar (e.g. glucose and sucrose). Due to their small size, they can be broken down and absorbed very quickly. They are therefore the fastest source of energy.
Complex carbohydrates
Complex carbohydrates consist of larger molecules than simple carbohydrates. Therefore, they must be broken down into simple carbohydrates before they can be absorbed by the body.
Complex carbohydrates provide energy more slowly than simple carbohydrates, but still faster than fat or protein. An advantage for athletes is that the body absorbs them slowly, making them a perfect source of long-lasting energy.
Protein as an energy source
Proteins consist of amino acids, which are mainly found in muscle tissue. They are the basic building blocks of all cells. Since our body cannot produce amino acids itself, we have to absorb them through food.
Because proteins are complex molecules, it takes longer to break them down in the body. Therefore, protein is a good, longer-lasting source of energy than carbohydrates, for example. Examples of protein-rich nutrients to add to your breakfast are grains, nuts, seeds, fruits, eggs, and dairy products.
BMI for athletes – Calculate your BMI
The BMI (body mass index) is a ratio between your height and weight that indicates whether you are underweight, normal weight or overweight. It can be a good guide to give you a first impression of your body condition.
It is important to note that the BMI calculator only provides a rough estimate. This is especially important for athletes to keep in mind.
That is why the BMI for athletes is not always accurate.
The BMI is not as meaningful for your health when it comes to strength training or intense endurance sports. Neither body fat mass nor muscle mass are taken into account in the BMI calculator. For example, athletes with a high muscle mass could be wrongly classified as overweight. So, our tip: don't forget to take this into account!
How much more energy do athletes need?
The number of calories the body needs is determined by the basal metabolic rate and the active metabolism. An athlete burns additional calories during exercise. Therefore, athletes need to consume as many calories as they burn in order to have a balanced calorie intake. The duration and intensity of the activity are factors that determine the additional energy requirement.
For athletes who focus on strength training and muscle building, protein also plays an important role. Since protein is the substance that makes up muscle tissue, enough protein must be available to build new muscle mass. That's why athletes need more protein than non-athletes. Some of this protein must be ingested with food and is therefore an excellent addition to breakfast.
Calorie calculator for athletes
It is important for athletes to know their calorie needs in order to improve their performance and achieve optimal training results. Calorie needs depend on various factors, such as gender, height, age, sleep, body composition and, for athletes, important physical activity during the day.
The more physical activity, the higher the calorie requirement. The calorie requirement therefore varies from day to day, but it is a good tool to help you achieve your goals.
Curious about your calorie requirement?
Calculate your optimal daily calorie intake here.
These foods are optimal for long-term energy supply.
With a healthy breakfast, you can provide your body with energy for a long period of time. This is especially important for endurance athletes such as cyclists, rowers, mountain bikers and (trail) runners.
Whether you do endurance or strength sports, your breakfast should contain (complex) carbohydrates, protein and fat in the form of nutrients to optimize your energy level:
| Power Source | Source | Benefits |
| Complex carbohydrates | Oats, whole grain cereals | Long Lasting Energy |
| Protein | Nuts, seeds, yogurt, milk | Muscle development/recovery |
| Fat | Oil, avocado, nuts | Good for teeth, bones, cell walls, balanced cholesterol, blood pressure |
High-protein muesli
The best way to prepare your body for the physical exertion ahead is to start the day with products from the Verival Sport range.
A great product from this range is our high-protein granola, which provides you with the perfect supply of protein-rich nutrients. Both our low-carb Sport Granola raspberry-almond-coconut and our grain-free Sport Granola nuts-seeds-coconut are tailored to the needs of people who do a lot of physical activity.
The combination of different high-quality nutrients gives you a crunchy energy boost for high-performance days and guarantees a long-lasting supply of energy!
Sport muesli
In addition to Sport Granola, our Verival Sport range includes Sport Muesli with lots of complex carbohydrates, which are particularly important for endurance sports and muscle building.
We also have two grain-free mueslis that are perfect for a low-carb diet. They have a higher protein content and keep you feeling fuller for longer.
Porridge: the perfect warm-up for long-lasting energy
Porridge is the perfect warm-up in the morning. In contrast to a cold breakfast, the body has to expend less energy to digest a warm breakfast. The warm breakfast can be absorbed better and faster. This relieves the body, strengthens the immune system and boosts the metabolism.
Thanks to the complex carbohydrates in porridge, a long-lasting supply of energy is guaranteed, helping you to achieve your personal goals.
Oats – the healthy superfood for athletes
The secret ingredient in porridge that makes it so healthy is oats. When it comes to real superfoods, oats are the perfect nutrient. But why is that?
Oats contain important, long-lasting sources of energy in the form of nutrients such as vegetable protein, vitamins, minerals and fiber. The fiber in oats swells in the stomach, thus ensuring a long-lasting feeling of satiety. This means you are well equipped with optimal energy for sports.
In addition, the small oat flakes are beneficial because of their high protein content. The grains are among the most protein-rich plant-based foods and are therefore perfect for athletes to build and strengthen muscles.
Sport Porridge from Verival: the optimal energy supplier
In short, porridge is the ideal breakfast before exercise. Another advantage of porridge is that it can be prepared and combined in many different ways.
Our Verival Sport Porridge contains a mixture of bananas, dates, flaxseed, maca powder, sunflower and pumpkin seed protein powder, refined with cocoa. Its high protein and fiber content gives you plenty of strength and long-lasting energy. Try our gluten-free Sport Porridge and become a (Sport) Porridge fan!
Verival Sport Porridge: all the nutrients you need in a single bowl!
Muesli Bites: a healthy recipe for athletes
Need inspiration for a tasty little snack before exercising? Try out this recipe for muesli bites here!
Muesli Bites
Ingredients
- 200 g sports granola nut and seed coconut
- 1 banana (ripe)
- some bourbon vanilla
- 1 pinch of cinnamon
- 2 tablespoons coconut oil
- 3 tbsp oatmeal
- possibly 1-2 tsp wholemeal spelt flour
Preparation
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First, preheat the oven to 180° C circulating air and line one or two baking trays with baking paper.
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Mash the banana finely with a fork so that there are no more pieces. Of course, you can also use a hand blender for this.
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Mix the dry ingredients in a mixing bowl.
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Heat the honey with the coconut oil and add to the dry ingredients with the banana puree.
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Mix everything into a smooth mixture and place small piles on the baking trays with the help of 2 teaspoons.
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Press the heaps slightly flat with a moistened teaspoon or with your fingers and bake in the preheated oven for about 10 minutes.
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Then turn the muesli bites and bake again for 7-10 minutes until golden brown.
