The ideal sports nutrition is of monumental importance for a determined athlete. Not only during and after exercise should you eat the right foods, but the right choice of nutrition before training also provides the optimal basis for performance during the upcoming sports session.
In the following article, you will learn why oats in the form of porridge and overnight oats are ideal for sports.
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Nutrition before exercise
Nutrition before exercise is so important because it provides the energy that is crucial for achieving your performance potential during exercise. The same applies during the workout itself, although drinking enough water is of crucial importance.
After exercise, nutrition is essential for the body to regain its strength after expending energy and to help it to recover more quickly.
Healthy nutrition is vital for performance in sports
However, the type of nutrition is also crucial for success in order to achieve peak performance. Have you ever worked out after a portion of chips or Wiener schnitzel? A greasy meal before training is extremely counterproductive.
A healthy and balanced diet is the fundamental basis. This includes plenty of carbohydrates and fibre, as well as an adequate supply of nutrients, vitamins and minerals.
A varied diet of fruit, vegetables, salad, fish and a little meat is the perfect combination, as these contain many essential nutrients for the body.
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Oats – why are oats perfect as a warm porridge before exercise?
Oats are perfect as a pre-workout meal or snack because they are made up of around 70 per cent carbohydrates, which are the most important source of energy in sports nutrition.
Oats are particularly suitable for consumption before exercise because the carbohydrates in oats are a type of complex carbohydrate that has a low glycaemic index. This means that they supply the body with energy over a long period of time without causing blood sugar levels to rise rapidly, as they are absorbed more slowly into the blood.
Unsaturated fatty acids, which are found in high levels in oats, help to maintain normal cholesterol levels during exercise. They also contain magnesium, which is essential for athletes.
It promotes regeneration and relaxes cramps in muscles. Thus, magnesium provides a higher level of performance. Oats are also very rich in vegetable protein and provide the body with a lot of protein, which is also particularly valuable before and after exercise.
Porridge, with oats as the main ingredient, is even healthier when consumed warm. Oats already have a high content of important and healthy nutrients such as a high proportion of protein, many different vitamins, as well as minerals and fibre.
But as a warm meal, these nutrients can be absorbed not only faster, but above all better in the body. What's more, when oats are heated, they form substances that protect the stomach lining and soothe the stomach. This quickly resolves digestive and gastrointestinal issues. Warm porridge is an energy-rich and healthy breakfast.
The power of oats – porridge helps you lose weight
But porridge is not only healthy, it is also a real miracle weapon for losing weight. This is because its high fibre content gives you a long-lasting feeling of satiety.
This reduces cravings and you can usually go for several hours without a snack in between meals. Warm porridge is therefore a long-term source of energy.
The calorie intake of porridge is even lower if it is consumed with water instead of milk. After all, milk, with 3.5% fat per 100ml, contains around 65kcal, and even milk with 1.5% fat per 100ml contains 45kcal.
Water, on the other hand, contains no calories at all, which means that additional calories can be saved by choosing water instead of oats.
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Do you already know your BMI?
It doesn't matter whether you want to lose weight, just do something for your health or are currently in the process of building muscle. The body mass index is often the first measurement that shows you whether you have your body weight under control.
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