A good diet is important! What you eat for breakfast can have a major impact on your performance during exercise. The right breakfast can provide you with the necessary energy, nutrients and hydration to support your body during your padel training or match. In this blog we would like to give you some tips for quick and healthy sports meals, so that you can start your next competition full of energy!

1. Oatmeal with fruit and nuts - This breakfast is our favorite! Oatmeal is a top choice for padellers. It is rich in complex carbohydrates, which are digested slowly and provide long-lasting energy. In addition, it contains fiber, protein and essential nutrients such as iron and magnesium. You can enrich your oatmeal by adding fresh fruit like berries, bananas or apples, or tasty nuts like almonds, walnuts or pecans for an extra dose of healthy fats and protein.

2. Greek yogurt with honey and seeds - Greek yogurt is an excellent source of protein, which is essential for muscle recovery and building. It is also rich in probiotics, which can aid in healthy digestion. For extra carbohydrates, healthy fats and antioxidants, you can add some honey and seeds, such as chia seeds, flax seeds or sunflower seeds. You can also add some fresh fruit to make your breakfast even more nutritious.

3. Eggs with vegetables and whole wheat bread - Eggs are a great source of protein and also contain important nutrients such as vitamin D, B vitamins and iron. You can prepare eggs in different ways, such as scrambled, omelette or poached. Add some vegetables like spinach, peppers, tomatoes or mushrooms for extra fiber and micronutrients. Avocado is also a good option if you're looking for more healthy fiber, vitamins, and minerals. Serve your eggs with whole-wheat bread or whole-wheat toast for a healthy source of complex carbohydrates.

4. Smoothie with fruits, vegetables and protein powder - A smoothie can be a quick and easy breakfast option for paddlers on the go. You can make a smoothie with a combination of fruit, vegetables, protein powder and liquids such as milk, yogurt or (coconut) water. For example, add some banana, frozen berries, spinach, Greek yogurt and a scoop of protein powder to your blender and blend everything into a smooth and creamy smoothie. You get a good mix of carbohydrates, proteins, fiber and nutrients to support your energy and recovery. In addition, you prepare your body well for training; a smoothie with coconut water, for example, ensures that the moisture balance in your body is maintained. That way you prevent dehydration and, for example, muscle pain!

5. Wholegrain cereals with milk and dried fruit - Wholegrain cereals, such as wholegrain cereals, muesli or granola, are a good source of complex carbohydrates and fiber, which provides sustained energy during your training or competition. Combine them with skim milk, almond milk, soy milk or another milk alternative for a good source of protein and calcium. Add some dried fruit such as raisins, cranberries or apricots for extra flavor and natural sweetness, as well as antioxidants and dietary fiber.

6. Whole wheat pancakes with high protein toppings - Pancakes can be a delicious and nutritious breakfast for padeller, especially if you choose whole wheat pancakes. Whole wheat flour provides complex carbohydrates and fiber, while eggs provide protein and important nutrients. You can top your pancakes with protein-rich toppings, such as low-fat cottage cheese, Greek yogurt, peanut butter, nut butter, or slices of turkey or chicken breast. Add some fresh fruit for extra nutrients and flavor.
7. Quinoa with vegetables and nuts - Quinoa is a nutritious and protein-rich grain that is perfect for a hearty breakfast. Cook quinoa according to package instructions and add some fresh vegetables, such as grilled veggies, steamed broccoli, or carrots. Mix the whole thing with some nuts such as walnuts, pecans or almonds for healthy fats and proteins. You can also add some fresh herbs, such as basil or parsley, for extra flavor and nutrients.