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4 Breakfasts for athletes

4 Breakfasts for athletes

Mireia Cervera 21 February 2018

Breakfast is still the pending issue for a large part of the population, including athletes. In Spain, we have a quick breakfast, alone and mainly sugars and carbohydrates.carbon. Discover in this post, the keys to the first meal of the day.

Breakfast for athletes is IMPORTANT

In the same way that our car works better when it has quality gasoline in the tank, our body works better when we give it the right fuel in the morning.

We need to recharge glycogen levels after 8 hoursfasting due to sleep. Each athlete has their specific energy needs according to their weight, height and duration.

How should breakfast be before exercising?

Fundamentally, it must be composed of:

  • Easily digestible foods that provide simple and complex carbohydrates (cereals and fruits).
  • A moderate portion of protein (nuts, seeds, eggs).
  • Aportion of good fats (olive oil, nuts, seeds, avocado ...).
  • Hydrating foods (we must replace lost fluids after 8 hours without eating or drinking).

If your training is light first thing in the morning, absolutely nothing happens if you do not have breakfast before, in this case, the really important thing is that you hydrate well. In addition, fasting training has its benefits. Of course, when you finish, you musteat well with products full of nutrients (fruits, seeds, nuts ...).

If your training is of high intensity we recommend you to have breakfast, yes, make it light, because if you eat too much it can have a negative impact.e in your physical activity.

Surely with the instructions we have given you, you can prepare your own ideal breakfast, anyway, below, we give you a couple of examples of quick, nutritious and energetic breakfasts.


Glass of cashew milk (leave a cup of raw cashews to soak overnight with water. In the morning remove the water and put the cashews and 4 cups of water in a powerful mixer) with pure cocoa powder.
Whole wheat seed bread with avocado

2 bananas
250 ml of vegetable drink (almond, oatmeal ...)
1/2 teaspoon ground cinnamon
1/2 c
teaspoon of pure cocoa powder
1 tablespoon of honey
Shred everything

Glass of oat milk
Sandwich with tofu, olive leaf, roasted red pepper and green leaves

ble "> Porridge oatmeal with walnuts, pumpkin seeds and fresh fruit.

An option to take into account if you don't have much time is to divide breakfast into 2 meals, so that you eat part of it before going out to the restaurant.Renar and the rest after training, or choose liquids such as juices, vegetable drinks or smoothies.

Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale

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