If there is one food that is unanimously hailed as a performance powerhouse, it is porridge.
The only downside to kick-starting every morning with a bowl of oats is that it can get tedious very quickly. We asked four riders for their favourite ways to upgrade the standard fare.
Best for breakfast in the office...
Casquette magazine's peanut butter and chia seeds
Danielle Welton shares the ultimate porridge solution for post-park morning laps
"I know this isn't going to set the world on fire, but the devil is in the detail, so get the peanut butter right and the bananas ripe and this is a proper winner. There's not too much faff, which makes it great for a quick office brekkers, and those chia seeds make it a cracking conversation starter for Janice from accounts (leave chia seeds out if you don't want to talk to Janice from accounts)."
More from Casquette Magazine here.
40g quick oats
Put your oats and milk in a bowl set on a high heat in the microwave for 2 minutes.
Take out and stir in peanut butter. Heat for another minute.
Leave for stand for 1 minute and add the chia seeds, more peanut butter, banana, and shredded coconut.
Tip: Miss Welton recommends Jackpot peanut butter.
Best for really big rides...
bananas, almond & cinnamon
JLT Condor's Matt Gibson mixes his fuel sources for an easy way to maximise flavour and energy intake.
Almonds are high in magnesium and help lower cholesterol, whilst bananas are packed with potassium. Both foods help to restore electrolytes lost from sweating.
1 banana, sliced
Place porridge oats, milk, water, and half the banana in a pan over a medium heat.
Bring to a steady simmer for 5 minutes and give it a stir.
Meanwhile, lightly toast the almonds for 1–2 mins in a skillet or frying pan.
Using the back of a spoon to squish the banana in the porridge mix, then add the cinnamon and poppy seeds.
When you are ready to eat, scatter the remainder of the bananas and almonds on top.
Best for high intensity days...
OTE's protein porridge
Adding a sachet of OTE's protein powder is a great way to introduce protein into your diet and grow lean muscle, especially if you're not a fan of drinking protein shakes.
"On days where we are focusing on building sprint power, we mixed the powder into our breakfast", says JLT Condor manager, John Herety.
For extra nutrition points, add the super-food, quinoa. Opt for this recipe if you have a high intensity training day ahead or are heading to the gym.
Combine the oats, quinoa, and protein powder in a saucepan.
Add water and cook over a medium heat for 10–15 minutes.
Stir occasionally until mixture has thickened. Towards the end of cooking toss in the chia seeds and blackberries.
Serve bowls of porridge topped with fruit and a drizzle of maple syrup.
Tip: no milk is needed, so this is perfect for those who have a diary-free diet.
Best for burning fat...
yogurt, blueberries & oats
Blueberries are one of the richest sources of antioxidants in the world, and research has shown that regularly downing a handful will reduce blood pressure by up to 10%.
A daily serving of yoghurt blocks the ability for your cells to store fat, whilst encouraging your body to retain lean muscle tissue.
This fruity fat-burner needs to be made the night before for optimum flavour.
40g porridge oats
Layer porridge, yogurt and berries into a jar or bowl.
Cover and leave overnight in the fridge.
In the morning stir up the layers and top with a handful of blueberries or a few raspberries.
Porridge Pro Tips
OTE's nutritionist, Annie Simpson, provides four easy ways to keep your breakfast pimped without losing nutritional value.
Sweet tooth? Switch refined sugars like golden syrup for naturally sweet alternatives, such as honey or maple syrup.