Apple & Blueberry Protein Porridge
A great pre run or bike breakfast for those winter and autumn months, using seasonal fruit.
This offers a good range of carbohydrate, all from natural sources with no added sugar. Backed up with enough protein to see you through your mornings training session.
The apple and blueberries should be sweet enough, but you can always add some more berries, Stevia, honey or whatever your preference if it's not quite sweet enough.
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Nutritional Informationper serving
| Energy | 435kcals |
| Protein | 28g |
| Carbohydrate | 64.7g |
| Starch | 35.6g |
| Sugar | 24.7g |
| Fat | 7.1g |
| Saturates | 1g |
| Polyunsaturates | 0g |
| Monounsaturates | 0g |
| Trans | 0g |
| Omega 3 | 0mg |
| Omega 6 | 0.1mg |
| Fibre | 10.9g |
| Cholesterol | 0.9mg |
| Sodium | 129.2mg |
Athletic Goal Scoring
Post Workout
77 pointsMuscle Building
65 pointsRecovery
56 pointsCarb Loading
54 pointsFat Reduction
38 pointsEndurance Training
26 pointsIngredients
Almond Milk, unsweetened
200ml
Apple
1 medium (182g)
Porridge Oats
50g
Blueberries
1 handful (40g)
Whey Protein Concentrate, unflavoured
25g
Cinnamon
½ tsp (1g)
Preparation
1
Place the milk, whey, cinnamon, blueberries and three quarters of the apple in a blender and give a quick blast until the apple has broken down.
2
Cook the oats and the mixture in a small saucepan until the correct consistency has been reached.
3
Transfer to a bowl, top with the remaining apple and a sprinkling of blueberries and cinnamon.
Vitamin Profile
Vitamin A
1788.45iu
Vitamin C
0.04mg
Vitamin D
1.5iu
Vitamin E
3.87mg
Vitamn K
1.26mcg
Thiamin
1.05mg
Riboflavin
1.02mg
Niacin
8.26mg
Pantothenic Acid
0.55mg
Vitamin B6
0.8mg
Biotin
0mcg
Folic Acid
0.06mcg
Vitamin B12
0.76mcg
Vitamin scoring based on RDA of adult
Mineral Profile
Calcium
501.02mg
Iron
14.73mg
Magnesium
69.6mg
Phosphorus
212.64mg
Potassium
183.81mg
Zinc
1.77mg
Copper
0.2mg
Manganese
1.63mg
Selenium
13.43mcg
Sodium
129.2mg
Mineral scoring based on RDA of adult
Amino Acid Profile
Tryptophan
440.49mg
Threonine
1859.36mg
Isoleucine
1848.96mg
Leucine
3132.53mg
Lysine
2739.93mg
Methionine+Cystine
1426.2mg
Phenylalanine+Tyrosine
1922.8mg
Valine
1829.74mg
Histidine
569.16mg
Amino Acid RDAs based on a 100kg adult
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