Getting your oats in the morning means you are more likely to sow your oats at night.

Oat porridge is one of the most popular breakfast meal among athletes, combining protein and fibre with low GI carbs. Oats are high in soluble fibre and a good source of healthy fats. They help keep hunger at bay by releasing energy slowly into the bloodstream to sustain energy levels throughout the morning.

Plain oat porridge has a bland taste and it tastes like sand , but it can taste better with the following improvements:

• Blueberries: just a handful of blueberries can sweeten your porridge and make it more healthy. Blueberries are high in vitamin C  and antioxidants that can help lower cortisol,  the stress hormone produced by intense training that can cause you to store fat.
• Walnuts:  a handful of walnuts a flavour and crunchy texture .  These nuts are high in protein  and they are good source of monounsaturated fats which increase energy and reduce muscle  inflammation
• Agave nectar: this syrup is sweeter than sugar but has lower GI value. It provides vitality and flavour with the sudden spike  and subsequent crash in energy levels.
• Low-fat yogurt:  Yogurt delivers muscle-friendly protein as  as vitamin B12, which helps the body  absorb energy from food.  Its calcium content helps build strong bones and healthy teeth.