Judith Haudum

Natural energy for training - training bread

If we look back 30-40 years, you can see a huge development in sports nutrition. In the 1970s, there were no energy bars, no sports drinks, as there were only natural sources of energy. Athletes have supplied themselves with bananas, pasta, bread, sausage, steaks, milk and fruit juice. Some might have had a cereal or chocolate bar with them when training.

Although there has been an increase in available sports nutrition products, athletes are still looking for natural alternatives. The reasons for this are the lack of money (products are expensive), taste and personal preferences. Sports nutrition is often full of additives, which leads to side effects for some. Homemade energy suppliers are often better tolerated by the stomach.

Baking relaxes
Many athletes love cooking and baking because it is relaxing. Why use cinch the rest day and bake ahead for the upcoming week of training?

Our muscles need energy to work well. Although we can replenish our memory well with meals, long (90 minutes or more) and/or intensive training also requires us to provide energy during exercise. Because our muscles prefer carbohydrates, the energy suppliers should also consist primarily of carbohydrates.

The training tool is good for this - you can prepare enough for a week with one recipe. Sugar, flour and fruit together provide sufficient carbohydrates while the fat content is low.

It is also a good snack for a coffee chat with friends.

Training Weckerl (Bread)


(20 portions)

  • 4 cups (500 g) wheat flour
  • 1 ⅓ (160 g) rye flour
  • 2 teaspoons salt
  • ¼ yeast cubes
  • 3 tablespoons sugar or honey
  • 2 cups lukewarm milk
  • 2 ½ tablespoons canola oil
  • 1 ½ cups raisins (approx. 150 g)
  • 1 egg (for coating)
  • 1 tsp bread seasoning


Mix the flours and seasoning in a large bowl. Add salt.

Dissolve the yeast in the milk, mix with the oil and then add to the flour mixture, stirring thoroughly. Mix the ingredients thoroughly until you get a uniform dough.

Fold in the raisins and then let the dough rest for about 1 hour.

Divide the dough into 20 pieces, coat with egg and spread on the baking sheet.

Bake in a preheated oven at 190°C for 15-20 minutes.

Tip: Raisins can also be replaced with apples or bananas.
Nuts or seeds/kernels can also be added to the dough (but this makes it harder to digest and has more calories).

Nutrition facts (per serving)

179 kcal

3.1 g fat

32.2 g carbohydrates

1.7 g fiber

4.6 g egg white

716 mg salt

More posts

Hungry for more knowledge?

Rest Day - A sports bottle is in the sauna

Very hungry on rest days?

The truth about energy requirements during regeneration and how nutrition influences hunger.
Read now
Contact now

Ready to take the first step towards success?

Transform your diet and awaken the best in you — for a life full of energy, vitality and top sporting performance.
Thank you! I've received your message and will get back to you shortly!
Judith lächelt seitlich
Oops! Something went wrong... Feel free to send me an email to info@sportnutrix.com