Sebastian Kienle's Amaranth-Based Cereal
2014's Ironman champion Sebastian Kienle kicks his regular days off with amaranth-based cereal mixed with water and dried and fresh fruits. "I mix it myself so you know that there is not tons of sugar in it," says Kienle. "I let them sit in water during the night, so the cereals are not absorbing water in my stomach, and they are easier to digest. I heat the whole mush up real quick, since I have the feeling that it gives me more energy when it is warm." For Kienle, the meal is perfect because it's easy to digest, sets a "good base" for the day, and for those who travel constantly as he does, the ingredients are easily obtained. "It's important that there is a high density of nutrients, so no 'empty' calories," he adds. "Breakfast should have a relatively low GI so it lasts for a while. Also it should have some protein from different sources. And some longer carbs, too."
As for Kienle's pre-triathlon breakfast, he goes for two pieces of toast with sugar, beet syrup, two cups of coffee, water, and one PowerBar energy wafer. "This is a spot-on pre-race meal, since you want easily-digested carbs," says Applegate. "I wouldn't recommend this on a routine basis, maybe save it for Saturday morning meal. The Power Bar energy wafer works well for most people, so that's good."