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GermanyThe Olympics is your moment. shine. This shows the athlete the result of years of hard training and total dedication to the sport. Nutrition is an important part of the training routine. It starts with the right individual breakfast tailored to the athlete and the challenge of the first of what is often several training sessions per day.
“No fight, no battle,” triathlon champion Anne Haug likes to say. In addition to fasted training aimed at improving fat metabolism, which applies not only to top athletes but also to “active sports people” in general, as nutrition expert Carolyn Rauscher puts it, “needs-based breakfasts can create an optimal state of energized pre-start.”
Nelvie Tiafack, who on Wednesday night became the first German super heavyweight boxer “I used to never eat breakfast and go to training without it,” he said, fighting for a place in the Olympic final. “Of course, that has changed now. Of course you notice clearly that as an athlete you have to eat a proper breakfast. I started training with more strength, more energy.”
On a normal training day, his desk is usually filled with porridge and fruit, usually apples, supplemented with cashews, chia seeds, dried bananas and coconut flakes. “Always a slice of wholemeal bread with eggs – sometimes boiled, sometimes scrambled, sometimes an omelette or fried eggs,” says the Cologne native. “I always drink water, and on the weekends I have a cup of cocoa.”
From crushed flakes, nuts and candies
Treat yourself to something from time to time – that’s how most people feel. For Olympic canoeing champion Tom Liebscher-Lutz, this usually applies to Sundays without training. “I make pancakes with my daughter in the morning,” says the 31-year-old, who is part of a successful canoeing four-man team. Oatmeal, now more often called porridge, is an athlete’s breakfast anyway, or at least the breakfast of most athletes. Oatmeal in any form and in different combinations. “When I’m at home, I make my own oatmeal,” says Liebscher, “using what’s called rolled oats, which are then squeezed out. Then they’re clearly fresh. If you buy oatmeal in a bag, it’s probably been sitting there for months.”
Seven German Olympic starters tell us what their breakfast is like.
2023 Gymnastics World Champion Lukas Dauser: “In my training routine, it’s oatmeal, berries, half an apple, half a banana and a little honey. Sometimes I put nuts on it. My wife loves brunchon a cheat day, I’ll do that and have a big breakfast.”
Laura Ludwig, 2016 Beach Volleyball Olympic Champion: “I love porridge – breakfast for athletes and the whole family. Our favorite breakfast. I have oatmeal and spelt flakes with alternative milk. Then various seeds: chia, flax, sesame. Also pumpkin seeds, sunflower seeds, nut butters, mostly cashew butter. Sometimes strawberries, apples, various berries. Cinnamon, turmeric. Plus coffee and alternative milk.”
Tobias Crick, volleyball player: “I often start my training with a breakfast of four or five eggs, usually boiled or scrambled. As an athlete, I make sure I meet my daily protein needs. The eggs are served on a whole-wheat roll with butter, cheese or even ham. A double espresso and two glasses of water are essential to start my day and keep me alert and hydrated. Sometimes I treat myself to yogurt, usually oatmeal mixed with chocolate or strawberry flavour, depending on what the hotel offers.”
Tom Liebscher-Lucz, 2021 Olympic Canoeing Champion: “I pour hot water over my oatmeal, cut up a banana or an apple, sometimes add blueberries or raspberries and a little honey. I used to add milk or oat milk, but I’ve stopped using that and just use boiling water. Plus flax and chia seeds, walnuts, hazelnuts, cashews and even almonds. And some cocoa nibs – to be honest, I’m a chocolate fan. Of course, it has sugar in it, but I don’t want to miss it.
Tom Liebscher-Lucz, who won Olympic gold medals with the canoe four in 2016 and 2021, was alone in the boat during training
Photo credit: Photo Alliance/SVEN SIMON/Malte Ossowski
If the hotel doesn’t have oatmeal, my choice is bread with strawberry jam. If we’re in a stressful training routine and calories aren’t important, I’ll have a glass of juice for a quick energy boost. When it comes to competitions, when weights are also involved, I leave that out and drink almost exclusively water. If I want to lose another kilo or two, I’ll drink four to six litres of water a day. ”
Emma Hinze, multiple track cycling world champion: “Usually cinnamon and banana porridge, coffee and freshly squeezed orange juice Put a lemon on the side.”
Lukas Märtens, 2024 Olympic swimming champion: “If the first training session is at 6:30am, I’ll eat a bowl of oatmeal and a banana beforehand. I have to admit, I really like to have chocolate oatmeal, not just oatmeal and some fruit, but a little sweeter, even if it’s a little unhealthy. It’s not so bad because I burn a lot of (Editor’s note: Märtens swims up to 80 kilometers per week). Add water or milk. Then we go to unit one. Then a big breakfast, also light rolls or mixed bread, quark, sometimes serrano ham or turkey breast and eggs. Coffee only in the afternoon. ”
Tim Elter, surfer: “I mix 300g of quark, 100g of oatmeal, 100g of granola, and a piece of fruit, like a banana, nectarine, or apple. And a handful of walnuts. Then I add the oat milk on top until it’s smooth. Make a fine paste. And lemon ginger tea.”
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