Nutrition plays an increasingly important role at the pinnacle of cycling. No one knows this better than the versatile Belgian rider Wout van Aert (Team Visma | Lease a Bike), one of the greatest shapers of modern cycling. Fans are sure to want to know how an athlete of this calibre starts his day. Does he have a secret breakfast formula that allows him to stay on top of the climbs, dominate time trials and even handle group finishes?
In this in-depth story, we dive deep into what fuels van Aert — both literally and figuratively — and explore whether his breakfast habits could be the key to his impressive results.
Before we delve into van Aert's breakfast routine, it's important to understand how crucial nutrition is to modern cycling. While pasta and steak were common on an athlete's plate in the 1980s and 1990s, by 2025, sports nutrition has become a highly developed science. Cyclists will receive personalized nutrition plans that take into account stage type, weather conditions, personal physiology, and even sleep patterns.
Nutrition is no longer just fuel — it is a strategic weapon.
According to sources close to Team Visma | Lease a Bike (formerly Jumbo-Visma), Wout van Aert's day starts early, but not in a rush. The Belgian's morning routine is strictly regulated — partly for consistency, partly to ensure his body is optimally prepared for the effort ahead.
But what exactly is on his plate?
1. Deluxe oatmeal porridge
Oatmeal is the base — understandable, as it is easily digestible, contains slow-absorbing carbohydrates, and is perfect for long-term exertion. But what makes it stand out is its composition:
Whole grain oatmeal (not precooked)
Boiled in rice milk with a pinch of sea or Himalayan salt
Added spoonful of almond butter (healthy fats)
Fresh fruit: blueberries, banana, grated apple
A little maple syrup (natural, quickly absorbed sugars)
A tablespoon of chia or flax seeds (fiber + omega-3)
2. "Targeted proteins"
Van Aert's Team Visma | Lease a Bike uses the concept of "targeted protein intake" in the morning. 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 porridge) or a minimal amount of high-protein yogurt
The goal is to keep digestion light, but ensure protein availability, which is important for muscle recovery and reducing fatigue during stages of five hours or longer.
3. The "magic shot": caffeine and nitrates
Van Aert, like many top athletes, consumes a small "pre-race shot" before a race. It's a concentrated drink with beetroot extract, caffeine and beta-alanine. It's taken about 60 to 90 minutes before the start. The goal? To increase oxygen consumption, delay fatigue and keep the mind sharp.
This shot is small — about 50 ml — but the effect is big.
The Psychology of Breakfast - Routine as a Harbor of Peace
For Van Aert, breakfast is also his mental anchor. He has repeatedly said in interviews that his morning routine helps him focus, ground himself, and de-stress. When you sleep in a different hotel every day, in different beds, surrounded by new sounds and smells, a consistent start to the day is invaluable.
To that end, van Aert always takes his own oatmeal and seeds with him to training camps and major tours. Even in hotels where eggs, bacon and croissants are on the menu, he opts for his familiar breakfast. Routine brings peace, and peace brings results.
Van Aert is not the only one who is committed to a balanced breakfast. Riders like Tadej Pogačar, Remco Evenepoel and Mathieu van der Poel are also heavily investing in optimizing their diet. What makes van Aert unique is the combination of simplicity and science.
While some riders start their day with protein bars or experimental powders, van Aert prefers recognizable, natural ingredients. But behind this simplicity is a team of sports nutritionists, scientists and chefs. His "secret morning fuel" is a secret not because of mysticism, but because of precision.
