Oatmeal: Why Oats as Porridge Are Perfect Before Exercise!

The ideal sports diet is monumentally important for a determined athlete. Not only should a suitable diet be set during and after exercise, but even before training, the right choice of diet provides the optimal basis for the performance of the upcoming sports unit.

You can find out why oatmeal in the form of porridge and overnight oats are ideal for sports in the following article.

Nutrition before exercise

Nutrition is so important

before exercise because it provides the energy that is crucial for accessing performance potential in sport. The same is true during the workout itself, where mainly drinking enough water is crucial.

After exercise, nutrition is essential so that the body can regain strength after releasing energy and thus regenerate faster.

Healthy nutrition is vital for performance in sports

However, in order for performance to be accessed, the type of diet is also decisive for success. Have you ever exercised after a portion of fries or Wiener schnitzel? A greasy meal before a workout is extremely counterproductive.

A healthy and balanced diet is the fundamental basis. This includes many carbohydrates and fiber, and an adequate supply of nutrients, vitamins, and minerals should also be ensured.

A varied diet of fruits, vegetables, salad, fish, and a little meat is the perfect choice, as they contain many essential nutrients for the body.

Oatmeal – why are oats perfect as a warm porridge before exercise?

Oatmeal is perfect as a pre-workout meal or snack, as it contains about 70 percent carbohydrates, which are the main source of energy in sports nutrition.

Oats are particularly suitable before exercise, as the carbohydrates from the oats belong to the category of complex carbohydrates that have a low glycemic index. This means that they provide the body with a substantial amount of energy over a long period without causing the blood sugar level to rise rapidly, as they enter the blood more slowly.

Unsaturated fatty acids, which are beneficial when included in oatmeal, help maintain normal cholesterol levels during exercise.  They also contain magnesium, which is essential for athletes.

Magnesium promotes regeneration and reduces cramping in muscle areas gently. Thus, higher performance is facilitated by magnesium. Oats are also very rich in vegetable protein and provide the body with a significant amount of protein that is particularly valuable before and after exercise.

Porridge is even healthier , with oatmeal as the main ingredient when consumed warm. Oatmeal already has a high content of important and healthy nutrients such as a significant proportion of protein, many different vitamins and minerals, and fiber.

But as a warm meal, these nutrients can not only be absorbed faster, but above all better by the body. In addition, oats, when heated, form substances that protect the stomach lining and soothe the stomach. Digestive and gastrointestinal problems quickly disappear into thin air. Warm porridge is an energy-rich and healthy breakfast.

Oatmeal breakfast with yogurt & banana

Healthy oatmeal breakfast – easy to prepare and wonderfully changeable. In addition, the oat dish provides you with all the necessary nutrients for a good start to the day: long-chain carbohydrates for a long-lasting feeling of fullness, vegetable protein for extra energy, as well as healthy fats and fiber that benefit your digestion. A balanced breakfast such as oatmeal, porridge, cereal are healthy and give you the necessary energy for a great day.

Preparation time 5 min.

Cook Time 0 min

Swelling time 1 hr

Total time 1 hr 5 min.

Course: Breakfast, Breakfast

Keyword: healthy breakfast, porridge, oatmeal, oats, overnight oats, porridge

Servings: 1 serving

Calories: 440.9 kcal

Accessories

• Bowl or (lockable) glass
• Spoon
• Knife

Ingredients

• 50 g oatmeal (approx. 4 tbsp)
• 100 g yoghurt or plant-based alternative
• 1 banana

Toppings

• 1 handful of blueberries
• 1 tsp. peanut butter

Preparation

• Put the oatmeal (about 4 tbsp) and yogurt in a bowl or glass and mix the two ingredients well.
• Cut the banana into thin slices and mix them in.
• Place the oatmeal-yogurt mixture covered in the refrigerator and let it swell for at least an hour. Our tip: Just mix it in the evening and soak it in the fridge overnight. This saves time!
• Take your breakfast out of the fridge and add a splash of peanut butter and blueberries. Done!

Nutritional values

Serving: 304 g | Calories: 440.9 kcal | Carbohydrates: 63.5 g | Protein: 15.6 g | Fat: 12.5 g

The power of oatmeal – porridge helps with weight loss

Porridge is not only healthy, but it is also a real magic bullet for losing weight. This is because it triggers a long-term feeling of satiety due to the high proportion of fiber.

This reduces cravings, and you can usually go for several hours without a snack in between. Warm porridge is, therefore, a long-term energy supplier.

The calorie intake of porridge is even lower when it is consumed with water instead of milk, as is usual. Milk with 3.5% fat contains about 65 kcal per 100 ml; even milk with 1.5% fat has about 45 kcal per 100 ml.

Water, on the other hand, contains no kilocalories at all, which means that additional calories can be saved when choosing water over oats.

Do you know how many calories your body needs per day? Find out with our VERIVAL calorie calculator !

Do you already know your BMI value?

It does not matter whether you want to lose weight, just want to do something for your health, or are currently engaged in muscle-building training. The Body Mass Index is often the first measurement that shows you whether you have your body weight under control.

With the Verival BMI calculator , you can calculate your BMI ( Body Mass Index ) in a few seconds and find out the background to this value.