My favorite meal is absolutely OAT!!!
Oat meals are for me considered “SUPER FOOD”. Oat is a source of slow-digesting carbohydrates, high in fiber and therefore able to provide long-term energy without causing insulin spikes.

100 grams of oatmeal provides 389 kcal ( 1628.0 kJ ) and nutritional values ​​are as follows:

•   Carbohydrates 66.27 g
•   Fat 6.90 g
•   Protein 16.89 g

Oats , for the content of soluble fiber (Fibre 10.6 to 100 g ), is an ideal food to appease your appetite, regulate bowel function and normalize body weight.
I always eat oat, either when I am bulking…either during periods of definition … even before competition.

Here is my favorite recipe: protein porridge .

PORRIDGE PROTEIN

Ingredients:

50g quick cooking oats flakes
30/40 grams of protein ( favorite flavor )
250/400 ml of water ( depending on the consistency preferred )

PROCEDURE (2 OPTIONS )

1. Put in a pot oat flakes and water and simmer for 4/ 5 minutes. Turn constantly to prevent the oats stick to the bottom . When all the water is absorbed , turn off the heat and add the protein and continue to mix.

2. Place in a bowl (suitable for microwave cooking ) oat flakes and water. Cook in the microwave for 4/ 5 minutes, always paying attention that the compound does not swell too much and spill. After cooking, add the protein.

You can complete the porridge with cinnamon , a teaspoon of peanut butter, some almonds or a teaspoon of honey. The options are endless.

Rossella