Whether it's a leisurely bike ride with the family or preparing for an intense training session, the human body needs proper fuel to reach its full potential. A breakfast of oatmeal is a simple, healthful, energy-packed start to the day, and it also is tasty and versatile. Numerous experts recommend oatmeal for its many benefits, as well as the fact that it is cheap and accessible, making it an ideal addition to a cycling eating plan.
Oatmeal Benefits
Levi Bloom, author of "7 Nutrition Mistakes Most Endurance Athletes Make" writes on his blog that oatmeal is the perfect breakfast before a day of cycling. He notes that oatmeal is a natural, unprocessed food; it is filling without being too heavy, combining beautifully with fruit -- meaning the advantage of vitamins and minerals, as well as the nutrients from the oats, is gained. If breakfast is going to be the main meal in a long day of riding, a big bowl of oatmeal will keep you going.
Complex Carbohydrates
Oatmeal is effective at helping maintain energy over distances because it is a good source of complex carbohydrates. Chris Carmichael, who has coached Lance Armstrong, recommends carbs to fuel the body before a long ride -- and then consuming 30 to 60 grams of carbs per hour for rides longer than one hour. A breakfast of oatmeal provides the basis of complex carbs to keep the body fueled. Snacks of granola, flapjacks, granola bars or oatmeal cookies help to keep energy levels high.
Protein & Fiber
Oatmeal offers more than just carbs -- it is an excellent source of protein and fiber, notes Levi Bloom. Plant protein, such as that in oats, digests more easily than animal protein, making it a good choice before vigorous exercise. Oatmeal also has high levels of soluble fiber, which helps the body to release energy slowly, notes Eleanor Jones, senior sport scientist at the University of Birmingham She explains that high fiber foods have a lower glycaemic index, so they provide a sustained release of energy. Soluble fiber has also been show to lower cholesterol levels.
Digestion
Nicola Smith, writing at Bike Radar, notes that athletes rely on oats to fuel their workouts -- in part because they are easily digested before and after cycling. A breakfast of oatmeal is unlikely to upset the stomach. If you suffer from loss of appetite after a hard ride, a bowl of oats can be a soothing recovery meal. Oatmeal is highly versatile, too. Don't limit yourself to adding fruit or sugar; try it with salt and pepper and a sprinkling of cheese, or top a bowl with a poached egg for an extra protein boost.
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