Breakfast is without question the most important meal of the day. A fitness breakfast is almost indispensable for those who like to be sporty and perhaps throw themselves into their training clothes in the morning. Find out what the ideal diet for athletes should look like in the morning here.
What is a fitness breakfast?
Athletes know that their fitness does not depend exclusively on regular training, but also to a large extent on a healthy diet. Especially if you start the day with a sports unit, you should not miss out on a nutrient-rich breakfast. It provides energy before exercise or replenishes the nutrient stores afterward. And even for morning bums who prefer to exercise in the second half of the day, a fitness breakfast brings great benefits.
A fitness breakfast should fill the energy stores, but still not be too heavy. With a light meal brimming with vitamins and minerals, you offer your body the optimal supplement to exercise and start the day full of power.
This should not be missing in your fitness breakfast
A fitness breakfast should contain all the important nutrients to provide your body with ideal nutrition before and after exercise. It should be composed of proteins, fiber , and complex carbohydrates.
Proteins for muscle building and regeneration
Proteins are the building blocks of all our body cells, including our muscles. For this reason, athletes in particular should opt for a high-protein breakfast. Only those who consume enough protein can also build muscle. But protein also plays an important role for endurance athletes. The amino acids that make up proteins accelerate recovery after a strenuous sports session and have a positive effect on performance. In addition, proteins keep you full for a long time and prevent energy losses during training.
The most important components of your protein breakfast include:
- Oatmeal
- Dairy products
- Soy products as a milk substitute
- Cheese
- Eggs
So
Fiber as a satiety supplement
In addition to proteins, your fitness breakfast should also contain sufficient fiber. These are components in food that cannot be completely absorbed and digested by the body. Why is this good? On the one hand, they make you feel fuller for longer, as they increase the food volume and stay longer in the stomach. On the other hand, they stimulate digestion and transport harmful substances out of the body more quickly. This has a positive effect on intestinal health. Due to their many benefits, fiber should not be missing from a healthy diet .
Fiber is only found in plant foods. The following, for example, are particularly high in fiber:
- Wholemeal bread and other wholemeal products
- Legumes
- Nuts and seeds
- Oatmeal
- Vegetables and fruit
Complex carbohydrates as energy suppliers
Complex carbohydrates are when several simple sugar molecules combine to form a long sugar chain. They are better than simple carbohydrates because they do not cause the blood sugar level to rise so quickly and ensure a constant energy level. In addition, they keep you full for longer.
Carbohydrates are the energy supplier par excellence and therefore an essential component of a balanced fitness breakfast. Breakfast products that consist of complex carbohydrates include oatmeal and other oat products, whole grains, and nuts.
5 Tips for Preparing Your Healthy Fitness Breakfast
To make your fitness breakfast work right away, we have collected five important tips for you:
1. Pay attention to the macronutrient distribution
The three macronutrients include proteins, carbohydrates, and fat. All three should be fixed components of your breakfast. Based on the general recommendation of the German Nutrition Society, the nutrient composition of an adult person should look like this:
- 50% carbohydrates
- 30% (healthy) fat
- 20% protein
2. Add a variety of seeds to your fitness breakfast
Seeds, such as chia seeds or flax seeds, are considered an excellent source of fiber. Plus, you can easily incorporate them into almost any breakfast. For example, they are perfect as a topping for your porridge or cereal.
3. Vitamins through fruits and vegetables
Whether you prefer sweet or savory breakfasts, vitamins in the form of fruits and vegetables should always be included. Whether apples, bananas, berries, and co. in oatmeal or cucumbers, tomatoes, and carrots for breakfast eggs, always pay attention to your vitamin intake. In addition to vitamins and minerals, fruits and vegetables also provide healthy fiber.
4. Drink plenty of fluids
People lose up to two liters of fluid every day, even more if they sweat properly while exercising. An often underestimated piece of advice is therefore: always drink enough. Water and unsweetened drinks are best. But it can also be a fruit juice or smoothie, especially for breakfast.
5. Prepare fitness breakfast and save time
Knowing what the optimal fitness breakfast looks like is one thing; actually implementing it is another. Many simply lack the time for an extensive breakfast in the morning, especially when a morning workout is also on the agenda. Quickly prepared for work, then grab a quick snack before rushing out of the house or grab a croissant from the bakery.
To make it work with the fitness breakfast, preparation is everything. You can prepare many healthy breakfast dishes the night before. The next day, one touch in the fridge is enough and breakfast is ready. Overnight oats , for example, are a healthy option with all the important nutrients .
What to eat before exercise
Before exercising, the body needs quick energy. It is best not to have a heavy meal in your stomach so that you can get started immediately. Therefore, make sure that your breakfast contains complex carbohydrates but is still easily digestible. A breakfast smoothie with oatmeal and fresh fruit is one option. If you prefer to rely on the benefits of a hot breakfast , you should go for porridge.
Post-Workout Meal: The Perfect Breakfast After Exercise
Your post-workout fitness breakfast is all about replenishing your energy stores and helping your body recover. In addition to complex carbohydrates, your breakfast should therefore also contain protein. The VERIVAL sports products have been specially developed for this case, because in addition to carbohydrates, they also provide plenty of protein from plant-based protein sources.
Three recipes for your fitness breakfast
Creamy breakfast shake
A quick breakfast before exercise? Our breakfast shake immediately provides you with energy without feeling full.
Recipe: Creamy Breakfast Shake
Ingredients
- 35 g breakfast shake
- ½ banana
- 200 ml (vegetable) milk
- 30 g yoghurt
- Strawberries
Cocoa Banana Overnight Oats without Sugar
Since preparation is crucial for morning athletes, overnight oats are perfect as a fitness breakfast – not to mention the amount of protein.
Cocoa Banana Overnight Oats without Sugar
Ingredients
- 80 g cocoa banana sport porridge
- 140 ml milk or plant drink
- 1 tsp agave syrup or similar for sweetening (optional)
- Choice of toppings: bananas, berries, nuts, nutmeg, cocoa nibs, dried fruits
Preparation
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Pour water, milk, or a plant-based alternative into a glass together with the Verival Sport Porridge and stir well.
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Your mixture will be in the fridge overnight or for at least 2 hours. As a result, the mixture is properly soaked and gets its delicious consistency.
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The next day, take your overnight oats out of the fridge and stir them vigorously again.
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If necessary, you can refine your overnight oats with toppings of your choice.
Muesli bar with almond and fig muesli
Cereal bars can be prepared just as easily as overnight oats and are the ideal fitness breakfast for all athletes who like to have breakfast on the go. With the VERIVAL Sport Muesli as a base, this recipe also contains a lot of proteins.
Recipe: Muesli bar with almond and fig muesli
Ingredients
- 200 g Verival Sport Muesli
- 75 g flour
- 75 g applesauce
- 50 g agave syrup
- 50 g honey
- 2 tablespoons lemon juice
Preparation
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Mix all the dry ingredients, then add the rest.
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Bake at 170°C for 20 minutes, cut while still warm and allow to cool.
