Here is a porridge recipe that will set you up for the day. I like to recommend this one specifically where someone may have an intensive evening training session later in the day. On these training days you want to ensure you have sufficient glycogen, (carbohydrates), stored in your muscles and liver for accessing during the session.
Porridge oats are a great source of fibre which amongst other things is a great way to keep you feeling fuller for longer. Both chia seeds and flax seeds are also great sources of fibre and additionally add some healthy fats.
Due to the fibre content, I wouldn’t advise this for breakfast if you’re skipping off for a morning training session straight after breakfast.
We’ve also got you sorted for protein, with whey being probably the best source of protein powder to digested by the body easily. Obviously feel free to add vegan versions but check the amino acid profile, (tip – look for a protein powder which includes all essential amino acids or EAAs).
Lastly we got the blueberries. My preference is frozen as most simply, they last longer! However this is also a good way to ensure their nutrient content is preserved. They are absolute micronutrient powerhouses and there is some great research about how they can even support brain function.
Check the end of this recipe for the macronutrient and calorie numbers.
Ingredients
- 1/3 cup of oats (30g) (avoid instant oats)
- 1 x tbsp of ground flax seed
- 1 x tbsp of chia seeds
- 25g whey protein
- 1 x cup of blueberries (110g frozen)
- 1/2 cup semi skimmed milk
- 1/2 cup of water
Method
- Gently heat the oats dry in a saucepan until the start to toast
- On a low heat, add milk & water, stir until oats start to absorb
- Add frozen blueberries and stir to defrosted
- Take off heat and add whey, flax and chia seeds
- Serve and enjoy!
Calories – 496kcal (this is the top end and it maybe 30/40kcal less)
Fibre – 15g
Fat – 14g
Protein – 31.5g
Carbohydrate – 50g
Nutrition 4 Fighters 