A healthy breakfast can have a positive impact on the rest of the day. Breakfast plays a major role in the daily energy balance, especially for athletes who consume a lot of energy during training. That's why it's important that the first meal of the day is healthy and balanced.
But why is this so important? How much more energy do athletes need? And what does a perfect long-lasting energy breakfast with Verival look like? In this blog post, you will find answers to these questions!
Energy supply for athletes – everything you need to know
Many energy sources provide the body with the necessary nutrients to stay healthy. This so-called energy metabolism is important for athletes. This refers to the production of energy through biochemical processes. In short: the process in the body that converts the ingested food into energy .
When exercising, this process, also known as calorie consumption, is stimulated. This explains why the calorie requirement increases during exercise.
Why is long-lasting energy so important for athletes?
During sporting activities, the need for energy and nutrients increases. The energy requirement of a person is made up of several values, including the basal metabolic rate and the active metabolism .
This basal metabolic rate and active metabolism are significantly higher in athletes than in people who do not exercise. As a result, the energy needs of athletes are increasing. To ensure that athletes receive enough energy during training, a steady, long-lasting release of energy is very important. Simply put, the " better" the metabolism works, the more energy you have.
So exercise gets the metabolism going. As already mentioned, people with an active lifestyle should therefore pay attention to a balanced diet that provides them with sufficient energy. Without energy, there is less success.
Grease as an energy supplier
Although some fats are more harmful to the body when consumed in larger amounts, other fats can be very healthy and serve as an excellent source of energy. What you should pay attention to is: What fats do I eat?
In principle, unsaturated fatty acids are considered healthy fats. This does not mean that saturated fatty acids cannot also be healthy if dosed correctly – they also act as messengers for our bodies.
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 abdomen (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 raise blood sugar levels in your body. If you do not regularly supply your body with this source of energy, you will feel tired and unfocused. That's why carbohydrates are an important factor in an athlete's diet.
We speak of two different 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 are different 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.
So complex carbohydrates provide energy slower 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 supplier of long-lasting energy .
Protein as an energy supplier
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 the amino acids itself, we have to absorb them through food.
Since 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, for example, carbohydrates. Examples of high-protein nutrients you can add to your breakfast include grains, nuts, seeds, fruits, eggs, and dairy.
BMI for athletes – calculate your BMI
BMI (Body Mass Index) is a ratio between body weight and height that provides information about whether you are underweight, normal or overweight. It can be a good guide by giving a first impression of the body's condition.
It is important to note this: the BMI calculator is only a rough estimate. It is especially important for athletes to pay attention to this.
Therefore, the BMI for athletes is not always accurate
In both strength sports and intensive endurance sports, the BMI's significance for your health may become less important. Neither body fat mass nor muscle mass are taken into account in the BMI calculator. An example: Athletes with a high muscle mass could be incorrectly classified as overweight. That's why 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 basal metabolic rate and active metabolism. An athlete burns extra calories while exercising. Therefore, athletes need to consume as many calories as they burn to have a balanced calorie balance. 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, there must be enough protein to build new muscle mass. That's why athletes need more proteins than non-athletes. Some of these proteins have to be ingested with food and are therefore ideal as an 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. The calorie requirement depends on various factors, such as gender, height, age, sleep, body composition and – important for athletes - physical activity during the day.
The more physical exercise, the higher the calorie requirement. The calorie requirement therefore varies from day to day, but is a good tool to achieve your goals.
Curious about your calorie needs?
These foods are optimal for long-term energy supply
With a healthy breakfast, you can provide your body with energy over a long period of time. This is particularly important for athletes who practice endurance sports such as cycling, rowing, mountain biking and (trail) running.
For both endurance and strength sports, your breakfast should contain (complex) carbohydrates, protein and fat in the form of nutrients to optimize your energy levels:
| 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 |
Protein-rich 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 protein-rich granola , which provides you with protein-rich nutrients perfectly. Both our low-carbohydrate sport Granola raspberry almond coconut and our grain-free sport Granola nut seed coconut are precisely tailored to the needs of people who do a lot of physical activity.
The combination of different high-quality nutrients gives you a crispy energy boost for high-performance days and guarantees a long energy supply!
Sport muesli
In addition to the sport granola, our Verival Sport range consists of the sport muesli with many complex carbohydrates, which are particularly important for endurance sports and muscle building.
We also have two grain-free cereals, both of which are perfect for a low-carb diet. They have a higher protein content and give you a feeling of fullness in the long term.
Porridge: the perfect warm-up for long-lasting energy
The perfect warm-up in the morning is porridge . Unlike a cold breakfast, the body needs less energy to digest a hot breakfast. The hot 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 the oatmeal, a long-lasting energy supply is guaranteed and thus helps you to achieve your personal goals.
Oats – the healthy superfood for athletes
The secret ingredient in porridge that makes it so healthy is oatmeal. When it comes to a real superfood, oats are the perfect nutrient. But why is that?
Oats contain important, long-lasting energy sources in the form of nutrients such as vegetable protein, vitamins, minerals, and fiber. The fiber in oats swells up in the stomach and ensures a long-lasting feeling of fullness. This way, you are optimally equipped with optimal energy when exercising.
In addition, the small oatmeal is beneficial because of its high protein content . The grains are one of the most protein-rich plant foods and are therefore perfect for athletes to build and strengthen muscles.
Sport Porridge by Verival: the optimal energy supplier
In short: porridge is the ideal breakfast before exercising. Another advantage of porridge is that it can be prepared and combined in a variety of ways.
Our Verival Sport Porridge contains a blend of bananas, dates, flaxseed, maca powder, sunflower and pumpkin seed protein powder, refined with cocoa. Due to the high proportion of protein and fiber, it gives you a lot of strength and long-lasting energy. Try our gluten-free sports porridge and become a (sports) porridge fan!
Muesli Bites: A Healthy Recipe for Athletes
Need some inspiration for a tasty little pre-exercise snack? Try this cereal bite recipe 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.
