Sunflower and Chia Porridge

With the nuts boosting its protein and essential fat content, this is a sound choice for before long-endurance training sessions or after training as a recovery option. Using milk, rather than water, will make a creamier, heavier porridge, which is better for recovery. You can change the type of nuts and seeds if you have preference to others but the important point is to include them in some form or other. Fats have a higher calorific value than carbohydrates and having natural low saturated fats in your endurance diet will help fuel you for longer. Each gram of Carbohydrate will equate to between 3 to 4 Kcals whereas Fats can equate to a figure close to 3 times as much and between 8 or 9 Kcals per gram.

Serves 1
Preparation time: 5 minutes
Cooking time: 5 minutes

2 tsp sunflower seeds
55g heaped cup rolled oats
200ml skimmed milk or water
1 tsp chia seeds
2 tsp ground almonds
a drizzle of clear honey

Optional – fruit such as blueberries.

1. Put the sunflower seeds in a dry saucepan over a medium heat and toss for a few minutes until just beginning to brown.
2. Add the oats, water (milk for post ride recovery porridge), chia seeds and ground almonds, bring to the boil, then turn the heat down to low and simmer for 3-5 minutes, stirring occasionally, until the milk has been absorbed and the porridge is thick.
3. Transfer to a bowl, stir in the honey to taste and serve hot.

Nutrition facts (per serving not including optional fruit such as blueberries or raspberries): Calories 403, carbohydrate 56g, protein 18g, fat 11.3g (of which saturates 1.4g)