Porridge for a runner’s breakfast, but heed the warning

Even in Italy we have adopted this “British” way of doing things breakfast with oatmeal, but let’s better understand what it is and what benefits it can provide. Definition porridge, it is a soft, thin food, cooked with milk or water. Usually the cereal is cooked, we generally talk about oatmeal, actually porridge in America is called oatmeal.

The recipe comes from Northern and Eastern European countries. In these states, breakfast has always been more substantial than ours, and oats meet more nutritional needs. Everyone only thinks about its carb content, but let’s not forget the very important supply of fiber for the intestine. When we think about it, in cold countries it is not easy to get fresh fruits and vegetables all year round, and oats are rich in fiber, having around 9 g. per 100 g. of product, therefore it is considered one of the most important foods for the population.

Nutritional values ​​and benefits

From a nutritional point of view, oatmeal has 370 kcal per 100 g of product, 67 g of carbohydrates, 8.0 g of protein and 7.5 g of fat. The latter are the only cereals rich in GLA (Gamma linolenic acid), an essential fatty acid important for the formation of eicosanoids. GLA is one of the few omega-6 fatty acids considered “anti-inflammatory”, even Barry Sears, the inventor of the Zone diet (a diet based on the omega-3-omega-6 ratio), included both whole and rolled oats in his diet. In addition to these properties, oatmeal is rich in beta-glucans, which are important for lowering cholesterol and triglycerides.

For runners, porridge is a great way to get a good amount of carbohydrates with a medium glycemic index. Due to its fiber and protein content, oatmeal can keep blood sugar levels more stable than other puffed cereals.

How bows are made

Oatmeal is made from whole oats, the hull has been removed but all the remaining parts remain. At this point, it steams and passes through cylinders that compress it. Larger flakes will be chewier, smaller ones more crunchy. The outer part of the oat, i.e. the shell, is not thrown away, but forms oat bran, which has a very high fiber content.

How to prepare a “functional” porridge for running

Porridge can be made in many ways, if we have to run after breakfast, it is better not to overload it with fiber, protein and milkbut we can do it with water and berries, maybe you can add honey or maple syrup for extra sweetening.

If we return from the race instead, we can have many variations, you can add fruit, such as a banana, or you can add both whey and plant-based protein powder. In the second case, always choose a mixture of vegetable proteins, this is the only way you will be sure of starting protein synthesis in the muscle.

Porridge for runners

Maybe we’ve read about top runners who eat oats for breakfast and thought about emulating them. It’s like buying a carbon shoe and thinking about setting a marathon world record. We can certainly be inspired by what athletes do, but we certainly need to understand when and how to include certain foods.

Porridge can be a great food for runners, but watch out for the carb content. If we have to go on a long journey, we can have a carbohydrate-rich breakfast before and/or after. But if we have to work with lipids, it’s better not to exceed or if we have to repeat, we don’t burden the stomach too much, which could slow down digestion and cause us discomfort during the run.

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