Consistently eating a good breakfast for cycling will help you keep energized for longer and improve your power to weight ratio if accompanied by a progressive cycling training plan. Porridge served with fresh fruits, crushed seeds or yoghurt (for example) should be consumed almost 2 hours before the ride
Benefits of porridge
Porridge has a Low Glycemic Index (GI) so your body will digest it slowly and release energy into your bloodstream for longer. Porridge is a great source of soluble fibre which may help digestion, reduce high blood cholesterol and help prevent heart disease. Porridge contains the essential nutrients zinc, iron, magnesium, antioxidants, vitamin B and vitamin E
Bring the water or milk to the boil and then add the porridge oat flakes. Simmer for 4-5 minutes stirring frequently. When ready, put the apple on It with the blueberry jam as a base.