When I started running long distances, I quickly realized that my typical breakfast (usually a bowl of cereal with milk) was not the appropriate fuel to ingest prior to a long run or a race.
I started looking for recommendations on what to eat and that’s when I discovered the “Crème Sport Déjeuner” recipe (that I have translated into SportBreakfast) that a numerous amount of athletes seemed to swear by.
Originally created by Alain Roche, he now offers it pre-packaged and ready to use version here. Along with great sports nutrition products and recipes, he also offers coaching services and training tips.
Though I usually try to stay away from the latest diet/recipe fads (No, I don’t want a spoon of butter in your® proprietary® coffee®, thank you!), when I read the amazing reviews as well as the whys of the recipes, I immediately tried and was surprised of its effectiveness. After 3 years of usage, I can testify that this recipe held true to its original design. As a matter of fact, I have used it for each of my long runs and races and rarely experienced GI issues or low-energy.
This SportBreakfast recipe matched exactly what I was looking for : efficiency and simplicity. It was specially designed for the following purposes :
- Maximize the glycogen storages
- Bring a maximum of energy throughout an endurance event by using low-glycemic index sugars
- Allow a very fast and easy digestion thanks to a very creamy texture
This recipe was designed for endurance athlete that seek simplicity and effectiveness. Everyone can easily make it and this post intends to provide you with a detailed recipe so you can enjoy all the benefits of it for your next training runs and races.
Originally designed with ingredients available in France, I adapted this recipe to the closest ingredients available in the US.
Serving size : 1 cup
Number of servings : 5.5
- 4 cups of Almond Powder (found in the bulk section of a health food store)
- 2 cups of Cream Of Rice (found in the baby section of a grocery store)
- 2 cups of Cream Of Oat (found in the baby section of a grocery store)
- 2 cups of Cream Of Wheat (found in the baby section of a grocery store)
- 1/2 cup of Fructose (found in the bulk section of a health food store)
- 1/2 cup of Whole Cane Sugar (found in a health food store)
- Pour 1 cup of SportBreakfast
- Add 1 cup of hot water
- Stir and rest for a moment to soften
- Enjoy !
Though I have found that 1 cup is the appropriate serving size for me, you might want to test and adjust the quantity depending on your needs. For that, you can use the nutrition label provided below.
The other advantage of this recipe is that you can keep it several weeks at room temperature, which makes it easy to carry it when traveling or camping. It is best to store the SportBreakfast in a sealed box which will allow you to keep the recipe for about 3 weeks in your pantry/cupboard (room temperature).
I personally re-use the “Gerber” boxes to turn them into “SportBreakfast” boxes.
You are about to make the SportBreakfast and would like to have a nice nutrition label and recipe printed on the box ? You can download them here !