Whether you are an athlete or simply looking for an effective meal to start your day, breakfast plays an essential role in a balanced diet. For those wondering how to compose their breakfast before a sports session, Laura Martinezdietitian specializing in sports nutrition, offers three meal ideas to start the day.
The energy cake
This first breakfast recipe combines the savory taste of buckwheat pancakes with a combination rich in protein and fiber. To prepare it, you will need:
- 1 buckwheat pancake
- 1 to 2 eggs
- Fresh spinach (or another seasonal vegetable)
- 20 to 30g of feta
The benefits ? This recipe is ideal for maintain good energy levels throughout the morning. Eggs provide essential muscle-building protein, while spinach provides fiber and vitamins. Feta adds a touch of calcium and flavor to this savory option.
The recovery club sandwich
If you’re looking for a recovery breakfast after an intense workout, the club sandwich is the perfect solution. Here’s what you’ll need:
- 2 slices of sourdough country bread or black bread
- 30g cottage cheese or fresh goat cheese
- Seasonal raw vegetables of your choice (for example, sugar and carrots)
- 1 to 2 hard-boiled eggs or 50 to 100g shredded chicken or 50g grilled smoked tofu
The benefits : This recipe is rich in protein which help repair muscle microdamages caused by exercise. Bread provides carbohydrates to recharge the batteries, while raw vegetables provide a supply of essential vitamins and minerals.
3. Bircher Invigorating
Bircher is a quick and healthy option, which can be prepared the day before a sports session. Here are the ingredients needed:
- 50g oat flakes
- 100mL of 1/2 skimmed milk or vegetable drink
- 100g cottage cheese with 3% fat (or a plant-based alternative)
- 1 teaspoon of honey or maple/agave syrup
- 20g oilseeds (such as ground flaxseed, almonds, walnuts, or Brazil nuts)
- 1 seasonal fruit
- A pinch of cinnamon
The benefits : This breakfast ensures that 30% of the calcium needs of a healthy adult are covered., essential for bone health and muscle contraction. Oatmeal provides complex carbohydrates, while oilseeds add healthy fats and protein for long-lasting energy.
