The ideal diet for an active lifestyle 

For anyone who is into sports, or just leading an active lifestyle, it’s important to follow a balanced diet. Your body needs an optimum supply of nutrients, carbohydrates, protein, vitamins and minerals, as well as liquids to compensate for those lost during exercise. This doesn’t mean you have to go without great-tasting food and drink though. If you need help cooking nutritional food that’s also delicious, we have prepared a variety of recipes that you might find useful. 

Recipes to support Sport and Fitness

The tasty way to start an active day

A scrumptious breakfast Mix together rolled oats, almonds, sunflower seeds and sesame seeds, and add a pinch of iodised salt and rapeseed oil. Spread onto a baking tray and bake in a preheated oven for about 15 minutes. Then allow to cool. Mix raisins, chopped dates, honey and orange zest in a bowl, then add the rolled oats mixture into the bowl. Serve with yoghurt or milk, some fresh berries (blackberries, raspberries or blueberries), and some fresh mint leaves. 7 tbsp. rolled oats 6 tbsp. peeled almonds 3 tbsp. sunflower seeds 3 tbsp. sesame seeds, iodised salt 2 tsp. rapeseed oil 150g raisins 10 dates 2 tsp. honey Zest of one orange Yoghurt or milk Blackberries, raspberries or blueberries according to personal preference Fresh mint Per portion: 505 kcal / 2120 kJ Protein: 18g / 14% RDA Fat: 23g / 41% RDA Carbohydrates 54g / 45% RDA Minerals: Ca, K, Mg, P, Fe, J Vitamins: B, E

Nutritious bread rolls

Whole grain bread rolls with sesame seeds Dissolve the yeast in some liquid, and add the honey. Mix the flour and other ingredients in a bowl. Add the dissolved yeast and allow the mixture to rest for about 5 minutes. Knead the dough thoroughly by hand, and then form into a ball. Leave for about 15 minutes. Form the dough into a thick roll and then cut into 12 pieces. Shape these pieces on a surface to form round rolls. Brush the surface of each roll with water and sprinkle with sesame seeds. Place on a greased baking tray and cover with a damp cloth. Leave in a warm place for about 30 minutes. Bake in a preheated oven (220°C) for 25 minutes For 12 rolls: 30g yeast 1 tbsp. honey 500g whole wheat flour 300ml tepid water 10g iodised salt, oil Sesame seeds for garnishing. You can also sprinkle the rolls with coarse salt crystals Shortening, cooking oil or butter for greasing the tray Per roll: 172 kcal / 719 kJ Protein: 6g / 14% RDA Fat: 2g / 11% RDA Carbohydrates 30 g / 75 % RDA Minerals: K, Mg, Fe, J Vitamins: B, E

Spread this on your bread

Almond banana puree Finely grind the almonds. Add to a blender with a banana to make into puree. Add honey, iodised salt and cinnamon to taste. Spread onto the whole grain rolls and garnish with peach segments. (Keep in the fridge for a limited time only) For 4 portions: 4 tbsp. almonds 1 banana, 1 tbsp. honey 1 pinch iodised salt 1 pinch cinnamon 1 peach (garnish/topping) 50g whole grain bread with 1 portion of spread 156 kcal / 655 kJ Protein: 5g / 13% RDA Fat: 4g / 23% RDA Carbohydrates 25 g / 64 % RDA Minerals: Ca, K, Fe Vitamins: B, E

Give these bars a try

Margit's muesli bars Chop the hazelnuts, cut up the figs and dates, and roughly grate the apples. Put the rolled oats and flour in a bowl, and mix in water and oil. Mix with nuts, fresh fruit and dried fruits, then add honey, vanilla and cinnamon to taste. Knead all the ingredients together into a dough. Spread evenly onto a greased baking tray. Bake at 180°C for 30–40 minutes. Whilst still warm, cut into bar-shaped slices. For 20 bars: 60g hazelnuts 100g figs 100g dates 1–2 Apples 150 g whole grain rolled oats 150g whole wheat flour 250ml water 5 tbsp. rapeseed oil 50g sunflower seeds 100g raisins 1 tbsp. honey 1 pinch vanilla powder 1 tsp. cinnamon 1 tbsp. Gomashio (sesame salt) Per bar: 164 kcal / 690 kJ Protein: 4g / 9% RDA Fat: 7g / 38% RDA Carbohydrates 22 g / 54 % RDA

A tasty way to help your body recover

Buckwheat quark with fruit Boil the buckwheat in 100ml of water, then leave to expand for 20 minutes. Blend the yoghurt, sugar beet molasses or syrup, and 150g of strawberries together. Roughly chop the remaining strawberries. Stir everything together with the curd cheese. Wash the seasonal fruit that you are using, cut into bite-size pieces and put onto a wooden skewer. For 4 people: 50g buckwheat 50g natural yoghurt (20% fat) 2 tbsp. sugar beet molasses or syrup 200g strawberries, cherries or raspberries 250g low-fat curd cheese 100g seasonal fruit Per portion: 172 kcal / 722 kJ Protein: 11g / 23% RDA Fat: 4g / 19% RDA Carbohydrates 25 g / 58 % RDA Minerals: Ca, Fe Vitamins: A, B, C


Tips and tricks from the experts

What happens when you combine Bitburger 0.0% with good cooking and good food? Top chef and passionate runner Christian Henze shows us why healthy eating doesn’t have to mean boring food.

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