The best way to fuel a long run (longer than 1 hour) is to start with the right fuel in your tank. A good mix of slow release carbs (oats), fast release carbs (fruits), protein, and fats (nuts and plant-based milk) will have you energised and full for about 4 hours.
To make sure you always have a healthy breakfast, it’s important to make it simple and cheap! Overnight oats are one of the best wholesome (and plant-based) breakfasts there is and is very simple to make.
Just follow these steps:
1- Take a glass or a jar and add a serving of oats – you can pick quick or old-fashioned
oats, not steel-cut, they will be too hard.
The difference between steel-cut, rolled, and instant oats is simply how much the oat groat has been processed. This also results in each variety having a distinct texture and varying cook times. All oats have the same nutritional profile since they’re all made from whole oat groats. However, quick oats will have a slightly higher Glycemic Index (GI) since the process of milling
grains removes some of their fiber content, which accelerates digestion. If you want to reduce the GI of your oatmeal, avoid the instant varieties and try coarser, minimally processed oats.
2- Cover the oats with a plant-based liquid.
Possible liquids, better if unsweetened: soy milk, coconut milk (very caloric), almond milk, cashew milk, rice milk, oat milk. You could even use water, but the flavour wouldn’t be as tasty. To make homemade nut milk, you can easily blend 10/12 nuts with a cup of water and one date.
3- Add some healthy fats and protein.
Possible flavours are: peanut butter, almond butter, cashew butter, peanuts, almonds, cashews, chia seeds, pumpkin seeds (for extra testosterone), sunflower seeds, pecans, macadamia, hazelnut, etc.
4- Add fresh fruits.
To make sure you receive a boost of quick energy and extra sweetness, add some fruits to your oats. From the most popular bananas, to strawberries, blueberries, passion fruit, apples and even mangoes, but stay away from watermelons and other melons as they do not food combine well with grains and they will give you an upset stomach.
5- Add some extra flavour with healthy spices.
Possible choices: cinnamon, vanilla, or cacao powder.
La Holista’s favourite recipe is:
Ingredients:
60g or 3/4 cup of Oats
100g or a medium Banana
250g or 1 cup of Plant-Based Milk
15g or 1 tbsp of La Holista’s Peanut Butter
5g or 1 tsp of Cinnamon
Macros:
500 Kcal
Carbs: 72g
Fiber: 10g
Protein: 22g
Fat: 17g
La Holista is a Holistic Health & Wellness Company founded by Chiara Squinzi, Italian Health Coach, Yoga Teacher, and Functional Medicine Student, and managed with Pascale Fioretti, an experienced Hospitality professional, NLP & Executive Coach, and healthy living advocate.
La Holista team is expert in wholesome plant based nutrition for athletes and offer nutrition consultation for natural and nutrient-dense foods that will give you light and constant energy, will help you achieve clarity and focus during work and sport activities, and will help you delicately detox your body.