Each serving of this recipe contains 35grams of protein and 90 grams of carbs. At these quantities, it is the PERFECT post workout meal for muscle and energy store recovery, especially after endurance exercise. I’d recommend eating it straight after a long run or ride, especially if you exercised over 2 hours at a fairly high pace/ exertion level.
After exercise you need to restore muscle glycogen (muscle glucose) levels quickly to prepare for subsequent exercise. The most rapid rates of glycogen re-synthesis occur in the first hour after exercise, due to the increased permeability of muscle cell membranes. During this 1 hour window, carbohydrate feeding has shown to increase muscle glycogen stores. So make sure you get that post exercise meal in within the hour.
In addition to topping up muscle glucose, it’s recommended that you consume 20g of high quality protein after exercise to achieve maximum muscle repair. If you struggle to consume enough levels of carbohydrate, (particularly for females), if given early after 1hr of exercise, carbohydrate and protein supplements results in higher glycogen re-synthesis than carbohydrate alone. So the protein is great for not just muscle repair but also topping up muscle glucose levels if you can’t eat enough carbs after a meal
And so .. If you eat this recipe within 1 hour of a long run or bike ride, your muscle glucose levels will top up quicker, your muscles will recover quicker, you won’t feel as fatigued, you won’t be as susceptible to depressed immunity which can happen after intense long exercise with insufficient carbohydrate and protein replenishment. This means you will be more ready for exercise the next day.
- 1 cup rolled oats
- 250ml full fat milk
- 2 teaspoon Chia Seeds
- 5 teaspoons of LSA Mix (Linseed, sunflower, almond Meal)
- 1 teaspoon of dried blueberries or 2 teaspoon fresh blueberries
Stir then seal the combined ingredients in a container like a pyrex or tupperware in the fridge. You can add grated apple, strawberries, banana slices etc just before eating.
This recipe also contains a heap of fibre and micronutrients (vitamins and minerals) which will help you get closer to your daily recommended intakes. Below are the vitamins the recipe contains and the % of your daily RDIs (recommended daily intake) you can achieve by eating this for brekkie. it’s pretty amazing.
The recipe contains 27 grams of fibre (you should aim for 25-35grams per day to lower the risk of disease)
Vitamins and Minerals found in this recipe and their % of Daily RDI (for a 40 year old):
(note these RDIs are approximates)
- 82% of Thiamin B1 RDI. Needed for carb, fat and protein metabolism. It links energy intake and energy expenditure
- 60% of B2 RDI (Riboflavin). Needed for energy metabolism. Deficiency can manifest in growth disturbances, dermatitis, inflammed mouth and tongue, cracks at corner of the mouth.
- 42% of B3 RDI (Niacin). Needed for energy metabolism – chronic deficiency can cause skin inflammation, dermatitis, inflamed tongue, dementia.
- 25% of Folate RDI. Needed for cells to divide, B12 is needed for this function to work (and folate to work). deficiency can result in anemia, weakness, fatigue, irritability, neural tube defects if pregnant.
- 27% of B6 RDI. Really important for metabolism. Deficiency is rare can result in dermatitis.
- 64% of B12 RDI. Necessary for synthesis of fatty acids in myelin which are the main construct of the nervous system (including the brain). B12 is needed for folate to work in DNA synthesis. Deficiency can result in blood neurological or gut symptoms. Lowered energy, fatigue, motor disturbance, memory loss with or without mood change. visual disturbances and bowel/ bladder control issues.
- 55% of calcium RDI. Important to avoid osteoporosis when you are older
- 45% of Iron RDI. Needed for energy levels, attention span/ concentration, carrying oxygen in the blood.
- 43% of Iodine RDI. Important for brain and growth development. necessary for thyroid hormone, needed for growth and development. Critical for kids.
- 105% of both Magnesium and phosphorous RDIs. Magnesium needed for energy and regulates potassium fluxes and the metabolism of calcium. If you have insufficient protein in your diet, magnesium absorption will be affected.
- 67% of Selenium RDI. Acts as an antioxidant, regulates thyroid metabolism. deficiency can result in enlarged heart.
- 79% of Zinc RDI. Important for immunity, regulates gene expression, component of many enzymes. Deficiency results in impaired growth, hair loss, eye and skin lesions, impaired appetite. Some research points to zinc being more important than Vitamin C to prevent the common cold.