Recipe inspiration: Energy porridge for cyclists

A banana for a quick energy boost and potassium to prevent calf cramps? Check. Chia seeds, hemp seeds and linseeds as omega-3 powerhouses for recovery? Check. Oatmeal for long-lasting energy? Check again. This recipe is basically a cycle garage in bowl form – packed full of everything cyclists need.

Hemp seeds provide all the essential amino acids, making them perfect after long rides. The grated carrot not only adds colour, but also provides beta-carotene. And the rice drink? It’s much easier on the stomach than cow’s milk – which is important when you’re about to set off on the next lap.

The fresh fruit on top provides vitamins and antioxidants that help combat free radicals after a tough workout. And, as an added bonus, it tastes even better than any energy bar from a packet.

In short: Porridge is the perfect way to start the day – whether it’s before your commute or a big weekend ride. It tastes great, fills you up and gives you energy. And you don’t have to cycle three kilometres before your stomach settles.

Ingredients (serves 4):

• 1 ripe banana
• 1–2 tbsp lemon juice
• approx. 600 ml rice drink
• 100 g yoghurt (1.5% fat)
• 8 level tablespoons of chia seeds
• 4 tbsp hemp seeds
• 30 g ground linseeds
• 50 g rolled oats
• 1 carrot
• approx. 500 g of seasonal fruit

Method

1 Peel the banana and mash it finely. Mix with the lemon juice, rice drink, yoghurt, chia and hemp seeds, linseeds and rolled oats, then leave in the fridge overnight.

2 Peel and grate the carrot, then stir it in. Divide the overnight oats between bowls and serve with the chopped fruit.

Preparation time: 15 mins. Soaking time: overnight

Per person approx.: 387 kcal, 13 g protein, 15 g fat, 41 g carbohydrates

Useless knowledge

In Germany, a savoury breakfast is the most popular choice, at 34 per cent. This is followed by a sweet breakfast at 18 per cent – such as bread rolls or croissants with jam – and a mixed breakfast at 15 per cent, comprising bread, muesli, eggs, fruit and more. Only then do muesli fans come next at 10 per cent, egg fans at 6 per cent and fruit eaters at 5 per cent – according to a survey from 2023.