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Raspberry Banana Overnight Oats No athlete can achieve their promise if they fail to manage a proper diet. Simple, yet profound and any suggestion otherwise is nonsense for without the proper dietary support the utmost potential...

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Blueberry Overnight Oats No athlete can achieve their promise if they fail to manage a proper diet. This simple fact is equally a trying realisation for many as for decades proper dietary habits have rarely been emphasised...

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Recipe: Porridge, Eggs and Courgette Food is fuel to serve the demands of athletic development. Whether one is at the height of sport or a young athlete with dreams of the next level without the proper fuel no athlete can reach their...

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Blueberry Overnight Oats

Category : Uncategorized

No athlete can achieve their promise if they fail to manage a proper diet.

This simple fact is equally a trying realisation for many as for decades proper dietary habits have rarely been emphasised in your youth, effectively guaranteeing performance less than their potential. No young athlete should see their goals falter to an aspect that is within their control, to which a proper diet, once said athlete understands the approach, is a reflection of dedication and commitment. If one is not willing to maintain a proper diet, one is not aware of the demands of athletic competition in 2016.

That said and in response to requests from the coaching community I am pleased to publish a number of my favourite recipes. Simple measures in the kitchen that have profound consequences in the life of an athlete for food is the fuel to reaching the podium. In addition I encourage all readers to either cultivate a garden that includes blueberry plants or if possible support local farm initiatives that include said crop.

 

Blueberry Overnight Oats

 

Ingredients

  • 225 grams organic Greek (style) Yogurt
  • 240 ml. Almond Milk (natural, not sweetened)
  • 70 grams Porridge
  • 150 grams Blueberries
  • 50 grams walnuts

 

Methods of Preparation

  • In a large mouth mason jar combine almond milk, porridge, blueberries, greek yogurt and stir. Secure lid close and refrigerate overnight or no less than four hours.
  • Serve in morning or no less than four hours later, topped with walnuts

 

Nutritional Summary*
Calories 583
Fat 18
Carbohydrates 73
Protein 38.6

* Please note this amount can vary modestly depending upon commercial brands of porridge, almond milk and greek yoghurt but is materially accurate.

 

 

Written by John Davies
©John Davies Consulting Services, 2016
All rights reserved

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Recipe: Porridge, Eggs and Courgette

Category : Uncategorized

Food is fuel to serve the demands of athletic development.

Whether one is at the height of sport or a young athlete with dreams of the next level without the proper fuel no athlete can reach their potential. This is not a matter of debate but a simple scientific fact and a generation that does not teach proper dietary habits to children has failed to uphold the mantle of leadership.

However a proper diet need not be complicated and in the broad majority of cases it is ‘simplicity’ that is required, not complex solutions. Simplicity, for ‘real food’ does is not labelled with ingredients lists that require notes from a chemistry lecture or is served in a box. ‘Real food’ is direct from the earth, preferably a backyard or community garden and served at the family dinner table.

With that said and further to requests from the coaching community, the following is a breakfast of ‘simplicity’ that provides tremendous nutritional support as well being delicious and manageable to suit a variety of culinary skills.

Ingredients

  • 5 large eggs
  • 132 grams porridge
  • 1/2 large Courgette (160 grams)

Methods of Preparation

  • Whisk eggs and place in a small bowl.
  • Grate one-half of a large courgette into a mixing bowl.
  • Bring 473 grams of water to boil in a large pot.
  • Once water has boiled add porridge, with a dash of sea salt and reduce heat to medium low. Add shredded eggs and grated courgette and stir consistently for approximately six minutes. As mixture thickens to desired consistency serve with optional toppings of almond, ample non pasteurised honey and greek (style) yoghurt.

Nutritional Information
Calories 777
Fat 32.5
Carbohydrates 71
Protein 50

Written by John Davies
©John Davies Consulting Services, 2016
All rights reserved

Share