John Myers
If you go for a run in the morning or to the gym in the morning, well-filled energy stores provide the necessary power. But what does a healthy, balanced athlete’s breakfast look like?
Power in the long run: Athlete’s breakfast
Carbohydrate stores are emptied at night: If you jump out of bed and put on your running shoes in the morning and train intensively, you may not get very far. While competitive athletes consciously use fasting to train their fat metabolism, a power breakfast is recommended for amateur athletes. The ingredients depend on what type of exercise is on the program and at what distance from the meal. Before endurance competitions and intensive training sessions, an athlete’s breakfast with easily digestible carbohydrates and protein in the form of toast, bananas, yogurt, or a fitness smoothie is a good choice. If you go jogging, cycling, or swimming or do something for your fitness in the studio, you can have a longer and higher-fiber breakfast, for example, one of the countless toast variations with a topping of vegetables, egg, cream cheese, or lean meat or delicious breakfast porridge. Whole grain products provide long-lasting energy, and fruit and vegetables provide vitamins and minerals. Strength athletes can increase their protein content to build muscle and enjoy scrambled eggs with bacon or an omelet, for example.
This should not be missing from a sportsman’s breakfast
Regardless of the load planned for the day, a balanced breakfast is part of a sports-friendly diet. Skipping it is not a good idea, as nutritional needs are less well met with just two meals. Also, a very strict food selection like the military diet is not recommended. In detail, the first meal of the day should consist of the following:
- About 50 percent complex carbohydrates from whole grain bread, cereals, fruits, nuts, vegetables, and oatmeal
- Approx. 20 percent fat, if possible from vegetable sources, such as linseed oil or wheat germ oil
- around 15 percent protein from milk or vegan plant-based milk products, and lean sausage
- Sufficient fluids in the form of tea, coffee, and water or healthy lemon water
Empty carbohydrates from nougat spreads, ready-to-eat mueslis with high sugar content, jams, white bread, or croissants are unfavorable. They make the blood sugar level rise quickly but fall again just as quickly. It is better to make your own healthy muesli. Fat sausage and bacon are heavy on the stomach without making a contribution to a healthy diet. Our fitness recipes provide ideas for delicious and needs-based meals.
How much should athletes eat for breakfast?
If you want to lose weight, you can increase the proportion of protein and fat and save carbohydrates. Both satiate for a long time and allow the body to release less insulin: Hunger comes later. In general, the energy requirement during sports is often overestimated. Whichever breakfast recipe you choose, the meals should not be too lavish. It is also important to enjoy the athlete’s breakfast and not to devour it hastily. If there is an acute lack of time, a balanced shake is a good alternative to a “solid” breakfast. It is also good for post-workout nutrition. If you want to eat as lightly as possible, also read what is behind negative calories.
