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Energizing post-workout oatmeal porridge

Want to fuel your workout and maintain your vitality afterwards? This recipe is exactly what you need, as it will help replenish your energy reserves, especially glycogen, in a healthy way. Oats, the star of this preparation, not only provide a sustainable source of energy but also offer a multitude of health benefits. Discover how to combine pleasure and nutrition with this Revitalizing Post-Workout Oat Porridge, a delicious option to accompany your active lifestyle.

Vegetarian Post training
Course: Other
Preparation time: 7 minutes
Cost per serving: 0,38 €
Energy: 369 kcal / serving

Instructions

    Recette Premium

Notes & Suggestions

  • For an extra touch of protein, add a spoonful of protein powder, Greek yogurt, or cottage cheese to your porridge.
  • If you prefer a more liquid porridge, add a little more milk and adjust the cooking to your taste.
  • Sprinkle some chia or ground flax seeds for omega-3 fatty acids.
  • Top your porridge with fresh fruits, nuts, or seeds for added texture and nutrients.

Ingredients for servings

  • 300 ml of milk
  • 50 g of quick cooking oatmeal
  • 1 pinch of salt
  • 10 g of sugar
  • 1 pinch of cinnamon powder

Utensils

  • Small saucepan

Rates (1)

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Nutritional information *

  •  
    Per serving
    % RDA
  • Energy value
    369 kcal
    18 %
  • Fat
    8,09 g
    12 %
  • of which saturated
    3,81 g
    19 %
  • Carbohydrates
    54,04 g
    21 %
  • of which sugar
    25,01 g
    28 %
  • Protein
    17,2 g
    34 %
  • Fibers
    5,19 g
    ?
  •   More data
* As an indication, before cooking, RDA of the EU.

nutritional advice

  • This Post-Workout Oat Recovery Porridge is an excellent option for replenishing energy reserves, especially for athletes or active individuals needing to recharge their glycogen levels after physical exertion. The base of oat flakes provides a source of complex carbohydrates that are released gradually into the bloodstream, allowing for stable and long-lasting energy, which is ideal for muscle recovery and reducing fatigue.

    Oat flakes are also rich in essential minerals such as magnesium, phosphorus, iron, zinc, and manganese, which are important for many bodily functions, including bone health, energy production, and immunity. Additionally, oats contain beta-glucan, a soluble fiber that can help regulate blood glucose levels and improve heart health.

    Milk also provides additional protein, essential for the repair and rebuilding of muscle tissues after exercise.

    The addition of sugar increases the content of simple carbohydrates in the recipe, which can be beneficial for quick glycogen recovery immediately after exercise. However, for those monitoring their sugar intake, it may be advantageous to replace sugar with a more natural source of carbohydrates, such as fresh fruits or honey.

    In summary, this porridge is a nutritious and balanced option for post-workout recovery, providing a good combination of complex carbohydrates and minerals. For optimal recovery, it is recommended to consume this porridge within the 30 to 60-minute window after exercise, when the body is most receptive to muscle repair and glycogen replenishment.