Porridge is discovered again and again. The worldwide classic is in the process of reclaiming its permanent place at our breakfast table. We explain what makes oatmeal the ideal breakfast in sports nutrition and why it is the perfect start to a healthy, energetic day.
What exactly is porridge?
The warm oatmeal, referred to by the British as porridge and by the Americans as oatmeal, is one of the oldest superfoods ever. As early as the beginning of the Neolithic Age, people relied on healthy oats .
Porridge recipe:
Ingredients
- 50 g oatmeal
- 250 ml milk (you can of course use a milk alternative or water instead of cow's milk)
- 1 pinch of salt
Preparation
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Briefly roast the oatmeal in a pan
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Place the roasted oatmeal in a small pot together with the liquid
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Cook over medium heat and continue to stir with a spoon until a pasty consistency is achieved
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Season with a pinch of salt
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Add any toppings such as fruits, dried fruits, nuts, seeds, spices...
Tip
Porridge is quick and uncomplicated to prepare. Quickly boiled with milk or water, oatmeal makes for an easily digestible breakfast that gives us long-lasting strength and energy for work, sports, and fitness. Additional porridge toppings, such as fresh fruits, dried fruits, berries , nuts , cranberries , maple syrup, honey, flax, or chia seeds add the final touch.
If you prefer a savory option, you can also enjoy your oatmeal in the Scottish version with a pinch of salt, pumpkin, leek, broccoli, zucchini, or carrots. Porridge presents itself in its varied diversity as a powerful seducer of conscious connoisseurs.
What makes porridge so healthy?
Oatmeal is a little superhero. Even a small portion of oats, oats, or porridge daily brings a huge portion of health and performance to your plate. The breakfast classic scores points above all because of its rich nutrient balance.
The many healthy fibers, important minerals, and valuable vitamins and antioxidants in oats strengthen your body for a long time. In addition, the concentrated load of protein, iron, and magnesium in porridge makes it ideal for athletes, vegetarians, and vegans. By the way: For people suffering from gluten intolerance, there are special gluten-free porridge variants.
Nutritional values, calories, and ingredients of porridge
Oatmeal is very nutritious due to its high fiber content (about 371 kcal per 100g) but provides important fiber and contains only 1.1g of sugar per 100g. Instead of empty calories, the body gets good, long-lasting energy. The fiber specifically contained in the oats ensures a long-lasting satiety effect and satisfies cravings.
In addition, beta-glucans, which sit directly under the husk of the grain, keep our blood sugar in check, regulate our cholesterol levels, lower the risk of diabetes and heart attack, protect the mucous membrane of our digestive tract, and help a sluggish intestine move again.
The combination of many healthy plant-based proteins, as well as extra silicon, magnesium, iron, phosphorus, zinc, and biotin, contribute to beautiful skin, hair and nails, strong bones, and healthy teeth. The antioxidants it contains also help with inflammation and lower blood pressure. In addition, breakfast cereal is rich in vitamins B1, B6, and E. Thus, it is essential for strengthening your nerves and immune defense.
Why is Porridge ideal before exercise?
Porridge is not only delicious, but also the perfect fitness meal. Especially athletes who need a lot of power can make use of this natural energy supply during their workouts. Here are five reasons why oats can improve your performance in sports.
Porridge provides the right gut feeling
Oatmeal is a light, gentle meal that won't weigh you down unnecessarily during your workout.
Porridge is energy
Valuable beta-glucans keep your blood sugar levels stable and provide you with abundant and consistent energy.
Porridge is power
Oats provide your body with important silicon, magnesium, and iron. Thus, it prevents muscle cramps, helps with muscle regeneration, and additionally supports your muscle and nerve building.
Porridge provides oxygen
Iron and protein promote cell formation and oxygen transport in your body during exercise.
Porridge is an important vitamin B supplier
With sufficient vitamin B, oatmeal gives your protein metabolism the necessary boost.
Porridge to take away – Overnight Oats
Overnight oats are a refreshing alternative to warm oatmeal for all early athletes and those on the go. The oats can be soaked overnight in milk, yogurt, coconut milk, or water – they prepare themselves, so to speak. Refined with healthy toppings, such as fresh fruits, dried fruits, berries, or chia seeds, they offer even more motivation when exercising.
