PRO­TEIN POR­RIDGE

Women's Health (UK) - - EAT SMART -

what? There’s noth­ing new about por­ridge – the Scots have been eat­ing it since the Mid­dle Ages and, in the UK, we spoon 47 mil­lion gal­lons of it into our mouths an­nu­ally. The gym-gains up­grade is to add a scoop of pro­tein pow­der and lash­ings of nut but­ter to meet those pro­tein and fat macros.

the tribe Who has time for meal prep when you’re in the gym by 7am? Eats her por­ridge in the of­fice post-sweat sesh, up­graded with pro­tein pow­der and what­ever nuts she has in her desk drawer. Has been spot­ted pick­ing the dried oats from the bowl mid-morn­ing.

the nutri­tion For some­thing oat so sim­ple, por­ridge is noth­ing short of a nu­tri­tional hero: the fi­bre found in oats, a com­pound called beta-glu­can, can help lower choles­terol. While you may have had it down as a wel­come carbfest, know that 50g oats con­tains 8g pro­tein, so by adding a scoop of pro­tein pow­der, you’re get­ting an­other 28g – bring­ing your to­tal count up to 36g – that’s quite the pro­tein hit. A study pub­lished in The Amer­i­can Jour­nal Of Clin­i­cal Nutri­tion found that peo­ple who ate 35g pro­tein at break­fast felt less hun­gry through­out the day and ex­pe­ri­enced fewer crav­ings. ‘But don’t feel you have to splash out on a fancy pow­der,’ says Pana­gos. ‘Top­ping your por­ridge with nuts and seeds can help you pack in that pro­tein, too.’

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