At the sharpest edge of cycling, nutrition plays an increasingly vital role. No one knows this better than the versatile Belgian cyclist Wout van Aert (Team Visma | Lease a Bike), one of the biggest shapers of modern cycling. Fans are surely eager to know how a day in the life of an athlete of this caliber begins. Does he have a secret breakfast formula that allows him to stay on top of climbs, dominate time trials, and handle bunch sprints?
In this in-depth story, we dive deep into what fuels van Aert—both literally and figuratively—and explore whether his breakfast habits might be the key to his impressive results.
Before we focus on van Aert's breakfast routine, it's important to understand the crucial role of nutrition in today's cycling. While in the 1980s and 1990s, pasta dishes and fried steaks were common on an athlete's table, by 2025, sports nutrition has become a highly developed science. Cyclists receive personalized nutrition plans that consider the stage type, weather conditions, individual physiology, and even sleep patterns.
Nutrition is no longer just fuel—it's a strategic weapon.
According to sources close to the Team Visma | Lease a Bike (formerly Jumbo-Visma) team, Wout van Aert's day begins early, but without rushing. The Belgian's morning routine is strictly regulated—partly for consistency, partly to ensure his body is maximally prepared for the effort ahead.
But what exactly is on his plate?
1. Deluxe Oatmeal
Oatmeal is the base—understandable, as it's easily digestible, contains slow-releasing carbohydrates, and is perfect for sustained effort. However, what makes this composition stand out is:
Whole grain oats (not instant)
Cooked in rice milk with a pinch of sea or Himalayan salt
A spoonful of almond butter added (healthy fats)
Fresh fruit: blueberries, banana, grated apple
A little maple syrup (natural, fast-absorbing sugars)
A tablespoon of chia or flax seeds (fiber + omega-3)
2. "Targeted Protein"
Van Aert's team, Team Visma | Lease a Bike, uses the concept of "targeted protein intake" in the mornings. Instead of consuming large amounts of animal protein (e.g., eggs or cottage cheese), they prefer:
A small portion of plant-based protein (e.g., pea protein, mixed into the porridge) or a minimal amount of high-protein yogurt
The goal is to keep digestion light while ensuring protein availability, which is crucial for muscle recovery and reducing fatigue during stages lasting five hours or more.
3. "Magic Shot": Caffeine and Nitrates
Van Aert, like many top performers, consumes a small "pre-race shot" before competitions. This is a concentrated drink with beetroot extract, caffeine, and beta-alanine. It's consumed about 60–90 minutes before the start. The goal? To increase oxygen uptake, delay fatigue, and keep the mind sharp.
This shot is small—about 50 ml—but its effect is significant.
The Psychology of Breakfast - Routine as a Haven of Peace
For van Aert, his breakfast is also a mental anchor. In interviews, he has repeatedly stated that his morning routine helps him focus, ground himself, and reduce stress. When sleeping in different hotels every night, in different beds, amidst new sounds and smells, a consistent start to the day is invaluable.
To achieve this, van Aert always brings his own oats and seeds to training camps and Grand Tours. Even in hotels where the menu includes eggs, bacon, and croissants, he opts for his familiar breakfast. Routine brings peace, and peace brings results.
Van Aert isn't the only one who values a balanced breakfast. Cyclists like Tadej Pogačar, Remco Evenepoel, and Mathieu van der Poel also invest heavily in optimizing their nutrition. What makes van Aert unique is the combination of simplicity and science.
While some cyclists start their day with protein bars or experimental powders, van Aert prefers recognizable, natural ingredients. But behind this simplicity lies a team of sports nutritionists, scientists, and chefs. His "secret morning fuel" is not a secret due to mystery, but due to precision.
