Performance Porridge

Ingredients

Base

• ½ cup oats

• 1 cup milk or water

• Pinch of salt

Stability layer (choose 1–2)

• 200g Greek yoghurt

• 1 scoop protein powder

• 1 tbsp chia seeds or ground flaxseed

Energy modulation (based on the day)

• Lower-demand day: berries or chopped apple

• Higher-demand day: banana + 1 tbsp nut butter

• Low appetite / early training: 1 tsp honey + pinch cinnamon

Recovery support (optional)

• Small handful of nuts or seeds

• Extra cinnamon

• Optional: collagen peptides

Method

1. Cook the oats

   Add oats, milk (or water), and a pinch of salt to a small saucepan. Bring to a gentle simmer over medium heat.

2. Stir until soft

   Cook for 4–6 minutes, stirring occasionally, until the oats are soft and the mixture thickens.

3. Add the stability layer

   Stir in Greek yoghurt or protein powder once the oats are cooked. If using chia or flax, mix through at this stage.

4. Adjust energy for the day

   Top with fruit, honey, nut butter, or other chosen additions depending on the day’s demand.

5. Finish and serve

   Add any nuts, seeds, or cinnamon and serve warm.

Portion Guide

Protein — 1 palm

Carbs — 1–2 cupped hands

Fats — 0–1 thumb

Fruit — ½–1 fist

Notes

Slow-release carbohydrates, protein, and optional fats.

Designed for stable energy and repeatable mornings.

Increase toppings if training load is higher.

Keep it simple on quieter days.