Breakfast of champions

by | Feb 17, 2020 | Technique

Today we will see how to set breakfast during the winter months, according to my experience and what I have learned during my years in professional road cycling.


We know that breakfast is the most important meal of the day, and this is even more true during the winter months as our body will not only have to deal with our training, which will often be over 3 and a half hours, but will also have to withstand the harsh weather of the season. This is why we need to provide our body with the right amount of carbohydrates and proteins.


A good idea is to start with some rusks (or alternatively bread) with jam, alternating them with some bresaola or ham. You can also replace every other day the rusks with low fat Greek yoghurt with muesli or sugar-free cereals.

Separately you can eat 1-2 eggs that you can prepare according to your taste. Personally I like “scrambled” eggs (in Italian is “strapazzate”), hard-boiled or “omelette” made.

You can drink a cup of milk or tea, if you don’t digest the milk or just don’t like it. Even a cup of coffee is allowed. You could also replace milk with a surrogate: rice, almonds, or soya. I prefer rice, which has very low levels of fat and high concentrations of nutrients.

You can also eat fruit, such as kiwi or mandarin or orange, better at the beginning of breakfast.

After breakfast, wait a little time before starting your workout to help digestion.

Speaking of digestion: cover yourself well during the winter, don’t underestimate the temperature and use extra covers.

I can only close this short article talking about energy bars.
There are different brands and types; as you know I use Keforma products (visit their website), which has among its supplements different proposals, pre, during and after training.

I can give you an example of a training supported exclusively by Keforma products:



30 minutes before a workout eat 1 “Fruitbar”





Just before you get on your bike you can take a “Startup”, a dietary supplement based on amino acids and plant extracts, which gives you the right energy to support demanding workouts.




After 45′ of training take “Maltogel”, a pure maltodextrin gel, which has the characteristic of stimulating in a modulated way the production of insulin, thus keeping the blood glucose constant throughout the performance.





After 90′ take a bar of “Ke Carbo”, it’s a bar made of almond paste and puffed rice, specially formulated to help the athlete in moments of hunger and energy loss (it’s really tasty!)





If the training exceeds 2 hours and you’re are going to go cycling over 100-120 km, every 45-50′ you can take the “Amino Race (energy gel)” that step by step will always keep us strong with the right energy.





In the water bottle I recommend putting “Hydrofuel”, which contributes to the electrolytic balance of the body and the reduction of tiredness and fatigue.






After training, immediately take “KeEndurance”, based on carbohydrates, BCAA, glutamine, minerals and vitamins, as a RECOVERY.




Obviously this is a borderline case, where all training is supported by supplements, just to give you an idea of when and which to use depending on the moment.
However, I invite you to try Keforma products and let me know what you think.
Enjoy your breakfast, everyone!

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