Breakfast is without question the most important meal of the day. For all those who like to be sporty and perhaps throw on their training gear in the morning, a fitness breakfast is almost indispensable. Find out here what the ideal diet for athletes should look like in the morning.

What is a fitness breakfast?

Athletes know that their fitness does not only depend on regular training, but also to a large extent on healthy nutrition. Especially if you start the day with a sports session, you should not do without a nutrient-rich breakfast. It provides energy before exercise or replenishes the nutrient stores afterwards. And a fitness breakfast also has great benefits for morning grouches who prefer to exercise in the second half of the day.

A fitness breakfast should fill the energy stores, but still not be too heavy. With a light meal that is bursting with vitamins and minerals, you offer your body the optimal complement to sport and start the day full of power.

This should not be missing from your fitness breakfast

A fitness breakfast should contain all the important nutrients to provide your body with the ideal nutrition before and after exercise. It should consist of protein, fibre and complex carbohydrates.

Proteins for muscle building and regeneration

Proteins are the building blocks of all our body cells, including our muscles. For this reason, athletes in particular should eat a protein-rich breakfast. Only those who eat enough protein can also build muscle. But protein also plays an important role for endurance athletes. The amino acids that make up proteins accelerate regeneration after a strenuous sporting session and have a positive effect on performance. In addition, proteins keep you full for a long time and prevent energy losses during training.

The most important components of your protein breakfast include:

  • Oat flakes
  • Dairy products
  • Soya products as a substitute for milk
  • Cheese
  • Eggs
Proteine Frühstück

So it turns out that proteins fulfil important tasks both before and after training. Whether you eat breakfast before or after exercise, our VERIVAL Protein Muesli and Porridge offers the ideal solution for both occasions.

Fibre to fill you up

In addition to protein, your fitness breakfast should also contain sufficient fibre. This is a component of food that cannot be completely absorbed and digested by the body. Why is this good? For one thing, they make you feel fuller longer because they increase the volume of food and stay in your stomach longer. For another, they stimulate digestion and transport harmful substances out of the body more quickly. This has a positive effect on intestinal health. Because of their many advantages, dietary fibres should not be missing from a healthy diet.

Dietary fibre is found exclusively in plant-based foods. Particularly rich in fibre are, for example:

  • Wholemeal bread and other wholemeal products
  • Pulses
  • Nuts and seeds
  • Oat flakes
  • Vegetables and fruit

Complex carbohydrates as energy sources

Complex carbohydrates are when several simple sugar molecules combine to form a long sugar chain. They are therefore better than simple carbohydrates because they do not cause the blood sugar level to rise so rapidly and ensure a constant energy level. They also keep you full longer.

Carbohydrates are the energy source par excellence and therefore an essential part of a balanced fitness breakfast. Breakfast products that consist of complex carbohydrates include oat flakes and other oat products, whole grains and wholemeal products, and nuts.

5 tips for preparing your healthy fitness breakfast s

To make your fitness breakfast a success, we have collected five important tips for you

1. Pay attention to the macronutrient distribution.

The three macronutrients are proteins, carbohydrates and fat. All three should be fixed components of your breakfast. Based on the general recommendation of the German Nutrition Society, the nutrient composition of an adult person should look like this:

  • 50% carbohydrates
  • 30% (healthy) fat
  • 20% protein

2. Add various seeds to your fitness breakfast

Seeds, such as chia seeds or flax seeds, are considered an excellent source of fibre. They are also easy to incorporate into almost any breakfast. For example, they are perfect as a topping for your porridge or muesli.

3. Vitamins through fruit and vegetables

Whether you prefer a sweet or savoury breakfast, vitamins in the form of fruit and vegetables should always be present. Whether apples, bananas, berries and the like in porridge or cucumbers, tomatoes and carrots with your breakfast egg, always make sure you get your vitamin intake. In addition to vitamins and minerals, fruit and vegetables also provide healthy fibre.

Obst Fitness Frühstück

4. Drink enough fluids

A person loses up to two litres of fluid a day, even more if he or she sweats a lot during sports. An often underestimated piece of advice is therefore: always drink enough. Water and unsweetened drinks are best. Especially for breakfast, you can also have a fruit juice or smoothie.

5. Prepare a fitness breakfast and save time

Knowing what the ideal fitness breakfast looks like is one thing, but actually doing it is another. Many people simply don’t have the time for an extensive breakfast in the morning, especially if a morning workout is also on the agenda. After quickly getting ready for work, people reach for quick snacks before rushing out of the house or grab a croissant at the bakery.

To make your fitness breakfast work, preparation is everything. You can prepare many healthy breakfast dishes the night before. The next day, all you have to do is reach into the fridge and breakfast is ready. A healthy option with all the important nutrients is, for example, overnight oats.

What to eat before exercise

Before sports, the body needs quick energy. Ideally, the meal should not be heavy in the stomach so that you can get going straight away. Make sure your breakfast contains complex carbohydrates but is still easy to digest. A breakfast smoothie with oat flakes and fresh fruit is one option. If you prefer the benefits of a hot breakfast, try porridge.

Post-workout meal: the perfect breakfast after exercise

Your post-workout breakfast is all about replenishing your energy stores and helping your body recover. In addition to complex carbohydrates, your breakfast should also contain protein. VERIVAL sports products have been specially developed for this purpose, as they provide not only carbohydrates but also plenty of protein from plant-based protein sources.

Three recipes for your fitness breakfast

Creamy Breakfast Shake

Need a quick breakfast before exercise? Our Breakfast Shake provides you with instant energy without the feeling of fullness.

Print Recipe
5 from 156 votes

Creamy Breakfast Shake


  • 35 g Breakfast Shake
  • ½ banana
  • 200 ml milk or plant drink
  • 30 g yoghurt
  • strawberries

Cocoa Banana Overnight Oats without Sugar

As preparation is key for morning athletes, Overnight Oats are the perfect fitness breakfast – not to mention the amount of protein.

Kakao-Banane Overnight Oats
Print Recipe
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Cocoa Banana Overnight Oats without sugar

Prep Time5 mins
Servings: 1


  • 80 g Cocoa Banana Sport Porridge
  • 140 ml milk or plant drink
  • 1 tsp agave syrup or similar to sweeten (optional)
  • Toppings of your choice: bananas, berries, nuts, nut puree, cocoa nibs, dried fruits


  • Pour water, milk or a plant-based alternative into a glass with the Verival Sport Porridge and stir well.
  • Put your mixture in the fridge overnight or for at least 2 hours. This will soak the mixture properly and give it its delicious consistency.
  • The next day, take your Overnight Oats out of the fridge and give them another good stir.
  • If desired, you can refine your Overnight Oats with toppings of your choice.

Muesli bar with almond and fig muesli

Muesli bars can be prepared just as easily as Overnight Oats and are the ideal fitness breakfast for all athletes who like to have breakfast on the go. With VERIVAL Sport Muesli as the base, this recipe also contains a lot of protein.

Print Recipe
5 from 181 votes

Cereal bars with Almond-Fig Muesli

Servings: 8 pieces


  • 200 g Verival Sport Muesli
  • 75 g Flour
  • 75 g Applesauce
  • 50 g Agave nectar
  • 50 g Honey
  • 2 tbsp Lemon juice


  • Mix all the dry ingredients, then add the rest.
  • Bake it at 170° for 20 minutes, cut in pieces while it is warm and let it cool completely.

Nadine Palmetshofer

Content Creator

Als begeisterte Foodie liebe ich es, neue Gerichte zu entdecken und die besten Frühstückslokale ausfindig zu machen. Meine großteils gesunde und vegane Ernährung ist dabei der optimale Treibstoff, um bei meinen Workouts Bestleistungen zu erbringen, und mich rundum wohlzufühlen.

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