Breakfast is without question the most important meal of the day. For those who like to be sporty and maybe throw on their training clothes first thing in the morning, a fitness breakfast is almost indispensable. Find out here what the ideal nutrition for athletes should look like in the morning.
Discover the sports breakfast from VERIVAL!
What is a fitness breakfast?
Athletes know that their fitness does not depend solely on regular training, but to a large extent also on healthy nutrition. Especially those who start the day with a workout should not go without a nutritious breakfast. It provides energy before exercise or replenishes nutrient stores afterwards. And even for morning grouches who prefer to exercise in the second half of the day, a fitness breakfast brings great benefits.
A fitness breakfast should fill your energy stores without being too heavy. With a light meal bursting with vitamins and minerals, you can give your body the best possible fuel for exercise and start the day full of power.
Your fitness breakfast should not be without
A fitness breakfast should contain all the important nutrients to provide your body with the ideal nutrition before and after exercise. It should consist 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 rely on a high-protein breakfast. Only those who consume enough protein can build muscle. But protein also plays an important role for endurance athletes. The amino acids that make up proteins accelerate recovery after a strenuous workout and have a positive effect on performance. In addition, proteins keep you full for a long time and prevent a drop in energy during training.
The most important components of your protein breakfast include:
- oat flakes
- milk products
- soy products as a milk substitute
- cheese
- eggs
It is therefore clear that proteins fulfil important tasks both before and after training. Regardless of whether you eat breakfast before or after exercise, our VERIVAL Protein Muesli and Porridge offers the ideal solution for both occasions.
Fibres to keep you full
In addition to proteins, your fitness breakfast should also contain sufficient dietary fibres. These are components in food that cannot be completely absorbed and digested by the body. Why is that good? On the one hand, they keep you full longer because they increase the volume of food and stay in the stomach longer. 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 advantages, fiber should not be missing from any healthy diet.
Fiber is only found in plant-based foods. The following, for example, are particularly rich in fiber:
- whole grain bread and other whole grain products
- legumes
- nuts and seeds
- oat flakes
- vegetables and fruit
Complex carbohydrates as energy suppliers
We speak of complex carbohydrates 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 as rapidly and provide a constant energy level. They also keep you feeling full for longer.
Carbohydrates are the ultimate energy supplier and therefore an essential part of a balanced fitness breakfast. Breakfast products that are made from complex carbohydrates include oats and other oat products, whole grains and whole grain products, and nuts.
5 tips for preparing a healthy fitness breakfast
To help you get your fitness breakfast right first time, we have put together five important tips for you:
1. Pay attention to the macronutrient distribution
The three macronutrients are proteins, carbohydrates and fat. All three should be fixed components of your breakfast. If you follow the general recommendation of the German Nutrition Society, the nutrient composition of an adult should be as follows:
- 50% carbohydrates
- 30% (healthy) fat
- 20% protein
2. Add various 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 muesli.
3. Vitamins from fruit and vegetables
Whether you prefer a sweet or savory breakfast, you should always include vitamins in the form of fruit and vegetables. Whether it's apples, bananas, berries and the like in your porridge or cucumbers, tomatoes and carrots with your breakfast egg, always pay attention to your vitamin intake. In addition to vitamins and minerals, fruit and vegetables also provide healthy fiber.
4. Drink enough fluids
A person loses up to two liters of fluid a day, even more if he or she sweats a lot during sports. An often-overlooked piece of advice is therefore: always drink enough. Water and unsweetened drinks are best. But especially for breakfast, it may also be a fruit juice or smoothie.
5. Prepare a fitness breakfast and save time
Knowing what the perfect fitness breakfast looks like is one thing, but actually implementing it is another. Many people simply don't have the time for a proper breakfast in the morning, especially if they also have a morning workout on the schedule. They quickly get ready for work, then grab quick snacks before rushing out of the house or get a croissant to go from the bakery.
Preparation is everything when it comes to a healthy breakfast. You can prepare many healthy breakfast dishes the night before. The next day, you just need to reach into the fridge and breakfast is ready. Overnight oats, for example, are a healthy option that provide all the essential nutrients.
What you should eat before exercising
Before exercising, the body needs quick energy. It's best if the meal doesn't sit heavily in your stomach either, so you can get going straight away. So make sure your breakfast contains complex carbohydrates that are easy to digest. A breakfast smoothie with oats and fresh fruit is one option. If you prefer the benefits of a hot breakfast, opt for porridge instead.
Post-workout meal: the perfect breakfast after a workout
Your fitness breakfast after exercise is primarily about replenishing your energy stores and helping your body to recover. In addition to complex carbohydrates, your breakfast should therefore also contain protein. The VERIVAL sports products have been specially developed for this purpose, because in addition to carbohydrates, they also provide plenty of protein from plant sources.
Sports breakfast from VERIVAL - try it now!
Three recipes for your fitness breakfast
Creamy Breakfast Shake
A quick breakfast before exercise? Our breakfast shake gives you instant energy without the bloating.
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.
Granola bars with almond-fig muesli
Granola bars are just as easy to prepare as overnight oats and are the ideal fitness breakfast for all athletes who like to eat breakfast on the go. With VERIVAL Sport Muesli as the base, this recipe is also high in protein.
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.
