NEWS

You burn quite a lot of calories during a workout. Therefor it’s important you restore your energy levels afterwards. Even if you have specific dietary needs as an athlete, apply the basic principles of healthy eating. The diet of an endurance athlete might need more looking into, but basically this gives you a good idea of what it means to eat healthily.

 

• Before sustained exercise it is vital to have a breakfast that is high in carbohydrates as they fuel the muscles. The amount of carbohydrates is obviously relative to the individual and to the nature of the exercise. Make sure your breakfast consists of a mix of slow carbs (bread, porridge) and fast carbs (fruit, jam on white bread).

• Try to increase your protein intake. Proteins do more than stimulate muscle growth, they promote muscular recovery after any kind of strenuous exercise. You find protein in meat, fish, milk and soy products, eggs, bread and cereals, legumes, vegetables, etc...

• Stock up on liquids. Drink either water, coffee or tea. Aim for a healthy balance between fluid intake and fluid loss.

• Make sure you get enough vitamins and minerals by eating sufficient vegetables and a few pieces of fruit every day.     

 

Here’s an example of a good power breakfast: a bowl of porridge with quark (/curd cheese), one piece of fruit (apple, banana,…) to which you add some nuts (= healthy fats) and seeds. If you’re planning an extra morning training session then you’re better off not eating too many seeds (and nuts) for breakfast as they slow down gastric emptying. 

Since you lose a lot of fluids during your sleep, it is always a good idea to drink a large glass of water before breakfast.

Bon appétit!