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 exertion level. The recipe also contains 27 grams of fibre (aim for 25-35grams per day to lower the risk of disease).
Ingredients
- 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 lot of 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.
Vitamins and Minerals found in this recipe (approx. RDI for a 40 year old):
- Thiamin B1. Needed for carb, fat and protein metabolism. It links energy intake and energy expenditure
- B2 (Riboflavin). Needed for energy metabolism. Deficiency can manifest in dermatitis, inflamed mouth and tongue, cracks at corner of the mouth.
- B3 (Niacin). Needed for energy metabolism – chronic deficiency can cause skin inflammation, dermatitis, inflamed tongue, dementia.
- Folate. Needed for cells to divide, B12 is needed for folate to work. Deficiency can result in weakness, fatigue, irritability, neural tube defects if pregnant.
- B6. Really important for metabolism. Deficiency is rare & often dermatitis.
- B12. Necessary for synthesis of fatty acids in myelin, which is 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, and memory loss with or without mood change. Visual disturbances and bowel/ bladder control issues.
- calcium. Important to avoid osteoporosis when you are older
- Iron. Needed for energy levels, attention span, carrying oxygen in the blood.
- Iodine. Important for brain and growth development. necessary for thyroid hormone, needed for growth and development. Critical for kids.
- Magnesium and phosphorous. 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.
- Selenium. Acts as an antioxidant, regulates thyroid metabolism. Deficiency can result in enlarged heart.
- Zinc. Important for immunity, regulates gene expression, component of many enzymes. Deficiency results in impaired growth, hair loss, eye and skin lesions, and impaired appetite. Some research points to zinc being more important than Vitamin C to prevent the common cold.
