For a protein-rich breakfast, athletes are best off eating high-protein foods such as oats, eggs or low-fat quark. These foods provide important amino acids and thus the building blocks for building your muscles .
In addition, foods that are high in protein stimulate the metabolism and keep you full for a long time. This also puts an end to food cravings. In this article, you will learn about the additional benefits of a high-protein breakfast for athletes and what you should bear in mind.
If you eat a high-protein diet, you should also eat plenty of fruit and vegetables.
These important base suppliers help to balance out acids that arise during the metabolism of proteins.
High-protein low-carb breakfast – these foods go well with it:
- oats (although they also contain a relatively large amount of carbohydrates – but good and complex carbs and a lot of protein)
- soy products
- dairy products – especially low-fat quark, milk, yoghurt
- cheese/cottage cheese
- eggs
- vegetables like tomatoes, peppers and cucumbers
Healthy sports products for your training - find out more
Why is protein for breakfast a good idea for athletes?
A high-protein breakfast helps the body to boost its metabolism. High protein consumption also stimulates the feeling of satiety in the brain. You feel full earlier and for longer, and you consume fewer calories throughout the day.
After the absorption of proteins, hardly any insulin is secreted in the body. This keeps the blood sugar level relatively constant.
A high-protein sports nutrition ensures the supply of important amino acids. This is because during high physical exertion, the body can no longer produce certain amino acids in sufficient quantities itself. Thus, a supplement of high-protein foods for athletes makes perfect sense – indeed, it is essential.
What is the best protein breakfast for building muscle?
A high-protein breakfast is ideal for building muscle. Muscles are made of protein, and to build new muscles, the body needs sufficient building material in the form of proteins.
Oats are a good source of protein and contain 13.5 g of vegetable protein per 100 g of flakes. However, the biological value of oats is slightly lower than that of other types of grain. Oats should therefore always be combined with other sources of protein. This is the only way to ensure that the protein can be optimally absorbed by the body.
Porridge, warm oats with milk or a muesli with nuts, seeds and legumes are therefore ideal for building muscle. They supply the muscles with proteins and amino acids.
What is the best breakfast for losing weight?
A healthy breakfast not only makes you feel happier, but also helps your body lose weight. If breakfast keeps you full for a long time and provides your body with enough energy and nutrients for the whole day, you won't consume any unnecessary and empty calories.
On the other hand, if breakfast is very low in calories, you may experience hunger pangs later on.
A smoothie or a shake can be the solution for losing weight. They keep you full and, as a liquid meal, quickly provide your body with good energy.
Do you already know your personal calorie requirement? With our calorie calculator, you can easily calculate it online and make losing weight easier for you.
Calculate your calorie requirement now
Protein porridge – the perfect breakfast for athletes
Porridge is very versatile and can be a protein bomb for the perfect athlete's breakfast.
With low-fat quark, cottage cheese or milk instead of water, the porridge can be wonderfully enriched with additional proteins. Or how about, for example, a protein muesli bar?
Bananas contain 1 gram of protein per 100 grams and, thanks to their dietary fibre, they quickly satisfy your appetite.
Overnight oats with chia seeds or nuts, homemade protein bars made from oats, oats as a vegan protein, prepared in a variety of ways, can all be part of your diet and training plan.
To make an athlete's porridge even more efficient, you can also add whey protein. Whey protein is the protein found in whey.
When should I eat a protein breakfast: before or after training?
You should always eat something after exercising. Whether you want to or need to eat something before exercising depends on your individual physical and health condition.
If you eat before training, it's best to just have small snacks that the body can easily digest, such as these Carrot Cake Muesli Bites.
The advantages of a protein breakfast before training
- The body is supplied with energy for the sport through the protein breakfast
- Muscle building is supported
- The muscles are protected
As a general rule, there should always be a gap of at least 20 to 30 minutes between the last snack and the training.
Fast, healthy protein breakfast for athletes from VERIVAL
The products in our Sport Range provide the body with the full power of plant-based proteins and essential amino acids. We only use vegan and lactose-free protein sources.
At VERIVAL, we believe in 100% plant-based protein power and recommend our VERIVAL Green Protein Waffles for a quick breakfast snack before or after exercise.
They have a high protein content and a legume content of 46 %. Or how about VERIVAL Grain Free Sport Protein Muesli Almond-Fig with vegetable proteins from seeds and nuts?
