It’s warming, comforting and provides ideal slow-release carbohydrates.
Porridge oats 50g
½ cup of frozen berries (defrosted) 50g
Chia seeds 10g (1 tablespoon)
Quinoa 10g (1 tablespoon)
Coconut oil 10g (1 tablespoon)
Milk semi skimmed 75ml
For best results soak the quinoa and chia seeds over night with the oats and water and milk.
Put all the ingredients in a microwave proof container, stir and cook in the microwave for two minutes. Stir again and cook for a further one to two minutes.
Leave it to stand for a minute and then give it a final stir. Add more water if you like it runny.
If you don’t have a microwave, cook in a heavy bottom pan. Warm the water, gradually add the oats whilst stirring, and add the rest of the ingredients. Leave on a low heat for 3-4 minutes and add more water if required.
Team GB nutritionist Nigel Mitchell says:
Probably my number one breakfast choice for athletes is porridge.
It’s warming, comforting and provides ideal slow-release carbohydrates. This helps to maintain blood glucose levels which supports an even brain energy level to prevent drops in mood.
I love the versatility of it and this version has become my favourite in my constant quest for packing in more nutrition with athletes!
TOP TIP! It is easy to make this plant-based by swapping the milk for your choice of dairy free milk. I suggest soya because it provides more protein than other dairy free milk.
FUN FACT: Chia seeds are not only a great source of protein, but they are also high in fats which the body uses to make DHA fatty acids. This is essential for the brain to function – impacting everything from cognition to mood.
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