What might not sound like a successful duo at first is, in fact, a gold-winning one. Bread is an important part of balanced sports nutrition.

A healthy bread, made from high-quality ingredients like wholegrain flour, is rich in complex carbohydrates, fibre, vitamins and minerals. These nutrients provide the body with the energy it needs to be physically active and to recover afterwards.

But it is not just its composition that makes bread a winner. When it comes to variety, bread is also far ahead of many other foods. From simple wholegrain breads to complex sourdough breads, there is something to suit every taste and dietary need. Bread can serve as a quick pre-workout snack, an accompaniment to a meal, or be used as the base of a nutritious post-workout sandwich.

 

Carbohydrates provide energy, protein strengthens muscles

Just like fuel for an engine, carbohydrates fuel the body. They provide the energy we need for physical activity and are essential for brain function. Carbs are particularly important for athletes as they prevent muscle loss, increase performance and promote regeneration. They also maintain water and electrolyte levels and promote fat burning.

However, not all carbohydrates are created equal. Complex carbohydrates, such as those found in wholegrain products like whole-wheat bread, are particularly beneficial as they slowly release energy and stabilise blood sugar levels. This ensures a sustained supply of energy during training. Fibre, which is abundant in wholegrain bread, also increases the feeling of satiety, stimulates digestion, and is rich in vitamins and minerals. Game, set and match for wholegrain products.

Bread doesn’t only score points as a source of energy. It also contains a certain amount of protein, which is essential for building and repairing muscle tissue after exercise. Combining bread with protein-rich foods like legumes, nuts or (low-fat) dairy products can support a balanced diet, which is crucial for optimal athletic performance.

 

Bread as sports food

For high-intensity, long-lasting sports sessions in particular, wholegrain bread provides valuable carbohydrates, which help to prevent hypoglycaemia, delay fatigue, reduce the formation of the stress hormone cortisol and delay the breakdown of metabolic products.

To get the most out of the combination of bread and sport, it is important to pay attention to the quality and variety of bread. Choose wholegrain breads and rolls with few additives, and avoid heavily processed varieties that are high in sugar and fat. Experiment with different types of bread and ingredients to find what best suits your tastes and dietary needs.

One thing is certain: a balanced diet based on high-quality carbohydrates, proteins and other important nutrients can boost athletic performance and promote health. Bread is a good foundation for this.

 

Mag. Susanne Dirisamer
Diätologin & Gesundheitswissenschafterin