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Rich protein breakfast for all athletes

March 25, 2021
  • nutrition
  • breakfast
  • Sports

For a rich protein breakfast, athletes rely on foods rich in protein such as oatmeal, Eggs or low-fat curd. These foods provide essentials amino acids and thus the basic building block for the construction yours Muscles.

In addition, foods that contain a lot of protein stimulate the metabolism and keep you full for a long time. This also means that the food cravings are off the table. You can find out what additional benefits a protein-rich breakfast has for sport and what you should consider in the article.

If you have a very protein-rich diet, you should also fruit and vegetables not missing.

These important Base suppliers help balance acids that are created when proteins are metabolized.

High protein low carb breakfast - these foods go well with it:

  • oatmeal (They also contain a lot of carbohydrates - but good and complex carbs and a lot of protein)
  • Soy products
  • Dairy products - especially low-fat quark, milk, yogurt
  • Cheese / cottage cheese
  • Eggs
  • Vegetables like tomatoes, peppers, and cucumber


Why does protein for breakfast make sense for athletes?

A protein-rich breakfast helps the body fire up its metabolism. A high protein consumption also stimulates the feeling of satiety in the brain. You feel full longer and sooner and consume fewer calories throughout the day.

After ingesting proteins, hardly any insulin is released in the body. As a result, the blood sugar level remains relatively constant.

A high-protein sports diet ensures the supply of important amino acids. Because with a high level of physical strain, the body can no longer produce certain amino acids in sufficient quantities. Supplementing with protein-rich foods makes perfect sense for athletes - yes, it is essential.

What's the Best Protein Breakfast for Building Muscle?

A protein-rich breakfast is ideal for building muscle. Muscles are made of protein and in order to build new muscles, the body needs sufficient building materials in the form of proteins.

Oatmeal is a good source of protein and contains 13.5 g of vegetable protein per 100 g of flakes. However, the biological value of oats is somewhat lower than that of other types of grain. Oats should therefore always be combined with other sources of protein. Only in this way can the protein be optimally absorbed by the body.

Porridge, warm oatmeal with milk or a muesli with nuts, seeds and pulses are therefore ideal for building muscle. They supply the muscles with proteins and amino acids.

What is the best breakfast for weight loss?

A healthy breakfast not only makes you happier, but also supports the body in losing weight. If breakfast fills you up for a long time and provides the body with enough energy and nutrients for the whole day, you do not consume unnecessary and empty calories.

If, on the other hand, breakfast is very low in calories, later food cravings can result.

A smoothie or a shake as breakfast for weight loss can be the solution. They fill you up and, as a liquid meal, quickly supply the body with good energy.

Do you already know your personal calorie requirement? With our calorie calculator you can easily calculate it online and make it easier for you to lose weight.

Protein porridge - the perfect athlete breakfast

Porridge is very versatile and, as a protein bomb, can be the perfect athlete's breakfast.

With low-fat quark, cottage cheese or milk instead of water, the porridge can be wonderfully enriched with additional proteins. Or how about, for example Protein granola bars?

Bananas contain 1 gram of protein per 100 grams and, thanks to the fiber they contain, fill you up quickly.

Overnight oats with chia seeds or nuts, homemade protein bars from oat flakes, oat flakes as vegan protein prepared in different ways can also be part of the meal or training plan.

To make an athlete's porridge even more efficient, you can too Whey protein add. The protein from the whey is called whey protein.

When should I eat the protein breakfast: before or after training?

You should always eat something after exercising. Whether you want to or have to eat something before exercising always depends on your individual, physical and health condition.

If you eat before training, it is best to only eat small snacks that the body can digest well, such as carrot cake muesli bites.