Do you need breakfast to start the day with energy? But what about when you train? Check out the ideal breakfast for athletes and the tastiest breakfast recipes to fuel your workouts!
Everything About Breakfast for Athletes
You skip breakfast? Maybe you’re not hungry in the morning or you’re running late? That’s okay!
The latest findings from nutritionists show that for most people, two meals a day are enough. Your metabolism even benefits from this.
However, skipping breakfast is not suitable for everyone. Feel free to try it out! However, if you notice that you are super tired and lack energy, then you should still eat something in the morning.
Before very hard exercise, it is also a good idea to eat breakfast and drink water. The important thing is to eat the right things!
Benefits of Breakfast for Athletes
If you are a “breakfast eater,” you benefit from the following advantages:
- You are in a better mood.
- You appear more energetic.
- You can concentrate better.
What does breakfast do to your body? Your energy reserves are completely empty in the morning and are waiting to be filled. With the right nutrients, you can strengthen yourself without gaining unnecessary weight. If you, as an athlete, stick to a few rules of thumb when eating breakfast, hard training will pay off even more.
Breakfast No-Gos for Athletes
Avoid these typical breakfast no-gos:
- White flour products: Avoid sandwiches from the bakery or sweet pastries. Eat healthy carbohydrates instead, such as whole grain products or bananas. They are rich in nutrients and keep you full for a long time.
- Ready-made muesli: Even if it seems “healthy” at first glance, appearances are deceptive. Many breakfast muesli from the supermarket contain a lot of sugar and are real calorie bombs! Instead, mix your own vitamin muesli: oat flakes, dried fruit, nuts, and seeds are enough.
- Ready-to-go snacks: Whether bars or yoghurt drinks, ready-made snacks are a no-go, especially when it comes to building muscle and losing weight! They contain large amounts of sugar and do absolutely nothing for your fitness.
The Ideal Breakfast for Fitness Enthusiasts
Do you have a specific training goal? Then your breakfast should definitely consist of long-chain carbohydrates and lots of protein – ideally in the form of vegetables or fruit.
High-Protein Breakfasts for Athletes
If you do fitness, your breakfast should be very high in protein. Proteins at breakfast fulfill two functions: they keep you full for a long time and maintain the muscles you have already built up.
How? Proteins signal to your body that there are sufficient nutrients and therefore no need for more calories. This means:
- You are less hungry.
- You need fewer carbohydrates.
- You increase your thermogenesis (= calories that the body needs to metabolize).
And another thing: If you eat a breakfast that is high in protein, your pancreas hardly secretes any insulin. This means that your blood sugar level remains constant. But why is a fitness breakfast also important for building muscle?
Breakfast for Building Muscle
After your stomach is empty in the morning, it needs energy again. If you don’t eat breakfast, it draws on energy reserves. Ideally, your body uses fats.
However, to build muscle, you need a little more “boost” so that your muscles can grow. This is especially important in the mass phase.
That’s why breakfast is the most recommended time of day. Your body needs important nutrients in the morning to maintain its muscles.
The best is the mix of:
- high-quality proteins,
- long-chain carbohydrates,
- and healthy fats.
This mixture protects your muscles in the long term and, together with carbohydrates, provides sufficient energy for your workout.
The healthy fats stimulate your metabolism and keep your hormones in balance. The carbohydrates also provide you with fiber.
The following foods are ideal for your muscle-building breakfast:
- Milk products such as low-fat curd, cheese, cream cheese, or skyr
- Nuts and seeds
- Lean meat
- Salmon
- Oatmeal
- Coconut or olive oil
- Eggs
- Vegetables
Protein-Rich Breakfast for Weight Loss
Do you want to lose weight but don’t want to miss out on breakfast? There is also an ideal breakfast for fat loss. With the right foods in the morning, you can really boost your fat burning!
Pay particular attention to Low Carb & High Protein: This means you avoid – or minimize – carbohydrates.
Studies show that people who eat a lot of carbs for breakfast get hungry again more quickly. A protein-rich breakfast early in the morning keeps you full for longer and provides you with important nutrients.
Examples:
- Savory: Wholemeal bread with tomatoes, cucumbers, avocado, egg dishes, and cheese.
- Sweet: Protein muesli or porridge (at least 30% protein!) with lots of fruit and (plant-based) milk.
Tip: Do you want to know how many calories you can have for breakfast? Unlike in the bulking phase, you should pay attention to a calorie deficit when losing weight. Ideally, your breakfast should have around 300-400 kcal.
Breakfast Recipes: High in Protein, Hearty & Sweet
Are you not particularly motivated in the morning and urgently need inspiration?
Here are recipes that you can easily integrate into your morning fitness routine and that are a real highlight in terms of taste. Let’s get started!
1. Scrambled Eggs on Wholemeal Bread (Savory)
Nothing smells better than freshly prepared scrambled eggs! It’s delicious, hearty, and, above all, rich in protein.
The ideal protein breakfast for building muscle is quick and easy. And with special toppings, you can turn your scrambled eggs into the perfect energy bomb.
Calories: approx. 400 kcal
Ingredients:
- 3 eggs
- Splash of milk
- 1 tsp oil
- 40 g smoked salmon
- 1 slice of wholemeal bread
- Salt and pepper
Preparation:
- Put eggs, milk, salt, and pepper in a bowl and mix everything together.
- Heat oil in a pan. Add the egg mixture and let it thicken.
- After a few minutes, turn down the heat and stir the eggs.
- Spread the scrambled eggs on the wholemeal bread and top with smoked salmon and a few linseeds.
2. Berry Bomb (Sweet)
Do you prefer something sweet in the morning? Then make yourself a delicious porridge or a portion of yoghurt with colorful fruits (berries, bananas, etc.) as energy toppings!
Calories: approx. 350 kcal
Ingredients:
- 250 g low-fat curd cheese
- 100 g berries of your choice
- Splash of milk
- 1 tsp honey
Preparation:
- Mix the low-fat curd with milk and honey.
- Top it with fruit: blueberries, strawberries, or blackberries are especially good in the morning.
- If you want, add a portion of chia seeds, nuts, or coconut flakes.
3. Protein Pancakes (High in Protein)
The smell of pancakes is irresistible. Unfortunately, the classic versions contain a lot of sugar and are not really healthy for your body.
But these protein pancakes fit perfectly into your fitness routine and taste great!
Calories: approx. 580 kcal
Ingredients (for 8 – 10 small pancakes):
- 2 eggs
- 120 g low-fat curd cheese
- 100 g protein powder of your choice (e.g., whey)
- 1 tsp honey or cinnamon
- Coconut oil for frying
Preparation:
- Beat the eggs until clear.
- Stir in the low-fat curd and protein powder until it forms a smooth dough.
- Heat a small pan with some coconut oil.
- Place the protein pancakes in the pan and fry until golden brown on both sides.
- Top your pancakes with honey or cinnamon.
More Tips for a Fitness Breakfast
You’re a breakfast fan, but you ask yourself every morning: should you eat breakfast before or after training? Many people are unsure whether eating before a workout in the morning is ideal.
Therefore, here is a summary again:
Breakfast Tips for Building Muscle:
- It’s best not to do intensive strength training before breakfast! The energy from the day before is no longer available to you in the early morning. Now you need healthy carbohydrates to really get going!
Breakfast Tips for Losing Weight:
- If you go to the gym hungry in the morning, you will be less efficient. However, your stomach shouldn’t be too full either. If there is less than an hour between breakfast and your workout, simply grab a healthy smoothie + water as an alternative.
This way, you will have enough energy to complete your workout! Make sure that your fitness shake does not only contain fruit but also vegetables and possibly protein powder.
Breakfast Timing Tips
If you eat breakfast before your workout, you should wait about 1-1.5 hours before you start your training. This is because your body also needs time to digest.
If you exercise shortly after your fitness breakfast, your stomach and muscles use the blood in your body at the same time. This causes digestive problems.
By following these tips and recipes, you can ensure that your breakfast is optimized for your fitness goals, whether you aim to build muscle, lose weight, or simply maintain a healthy lifestyle.