Breakfast is the first meal of the day and is the basis for an energetic start to the day. But breakfast is not just breakfast, because athletes in particular can optimise their training success with the right nutrition in the morning. But what is really healthy and which food should athletes better avoid at breakfast?
5 Nutrition Tips for a Fit Start
A good breakfast should taste good, fill you up, and not be too heavy on your stomach. The latter is especially relevant for athletes on competition day.
A healthy and balanced breakfast consists of a combination of complex carbohydrates, protein, healthy fats, and vitamins.
- Whole Grains for Full Power
Complex carbohydrates give a lot of energy, keep you full for a long time and ensure a constant blood sugar level. Healthy sources of carbohydrates are wholemeal products such as wholemeal bread and oatmeal. Modern breakfast recipes also like to include quinoa or brown rice.
- Protein to Build Muscle
Protein not only fills you up, it also stimulates the metabolism and lays a good foundation for building muscle. Low-fat quark, eggs, lean sausage, cottage cheese, or milk are full of protein and can be combined perfectly with other healthy breakfast ingredients.
- Healthy Fats
Healthy fat is a macronutrient and has a significant effect on the metabolism. However, it cannot be produced by the body itself and must be ingested through the diet. Healthy, unsaturated fatty acids are mainly found in food of natural origin, e.g. in nuts, sunflower seeds, or pumpkin seeds, sesame seeds, linseeds, or avocados.
- Vitamins for Health
Raspberries, strawberries, blueberries, and blackberries are rich in vitamins and minerals. They not only taste good, but are also ideal for breakfast, for example in porridge or muesli.
- Don’t Forget to Drink
A glass of water is a refreshing start to the day and gets the metabolism going. Hydration can also have a big impact on training and athletic performance. To avoid thirsty periods, mineral water, isotonic drinks, or diluted juices should be consumed regularly.
Healthy Breakfast at the Hilton Garden Inn Stuttgart NeckarPark
This is how the day can start: The large breakfast buffet at the Hilton Garden Inn Stuttgart NeckarPark has been supplemented with sports-oriented ingredients especially for the Porsche Tennis Grand Prix. There is something for every taste:
- freshly prepared egg dishes, e.g. scrambled eggs or omelette
- various types of wholemeal bread and rolls as well as gluten-free bread and rolls
- delicious cold cuts of sausage, salmon, and cheese
- several types of fresh cheese (in rotation) as well as cottage cheese
- fresh and pickled vegetables, e.g. tomatoes, cucumbers, cornichons
- various dairy products, e.g. low-fat quark, fruit and natural yoghurt
- Milk and milk alternatives, e.g. soy milk, oat milk, lactose-free milk
- Different types of muesli and oat flakes
- a selection of nuts, seeds, and dried fruit
- fresh berries and fruit pieces
- various types of jam, honey, and Nutella
- juices, water, tea, and coffee specialities
During their time in the bubble, the tennis players at the Hilton Garden Inn Stuttgart NeckarPark can put together a delicious breakfast that contains all the macronutrients and gives them energy for the next match.
Image source (c) Success Hotel Group