Breakfast rut (non oat / GF)

Nutrition
42

My only thoughts are that barley contains gluten no?

43

Yes barley contains gluten.
What about grits? Lots of options there with add ons ?

44

Grits are nearly impossible to find in the UK for some weird reason.

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45

Unfortunately yes it doesā€¦DRATS!

46

Yes, if you have issues with gluten, donā€™t eat barley. GF alternatives are quinoa, buckwheat, millet (rice obviously). Millet seems hard to find in the UK for some reason, but Indian shops might have it.

47

Yeah, I totally spaced on that oneā€¦probably because I just had a bowl this morning :slight_smile:

My apologies.

Amaranth is another option.

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48

Polenta might be easier to find? Itā€™s basically grits but they use yellow corn for polenta and white corn for grits.

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49

Do you have a hard time with finding the morning palette to be harder to satiate, taste wise?

My go-to is usually 2 bagels toasted with honey on, or if its a longer ride, some Philadelphia with jam.

Optimal is of course high carb, low fat, with some protein. But often some fat keeps me full for those longer training rides :slight_smile:

50

Bagels have gluten unless your using gluten feee bagels? Iā€™m only saying this because OP asked for gluten-free options.

51

Same same, carbs in right. :wink: I am not using GF, but OP could of course!

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52

No really, its kinda annoying as oats used to be my go to and i really like the taste but get some weird skin and gut issues now when i eat them.

Rice is always an awesome option my only issues are then i tend to eat it 2-3 times a day. Guess i just gotta learn to love rice! Other than that sweet potato works well.

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53

What about gnocchi? You should certainly be able to find gluten-free varieties. You can make it sweet or savory.

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55

What type of rice you having?

I cannot stand basmati rice, but can eat jasmine rice until I puke because I love it so much.

My favourite is to do jasmine rice, non fat greek yoghurt and like sweet chili sauce. Not mixed, but having those three together = heaven.

Add some grilled chicken and youā€™re done :smiley:

56

Usually either Jasmin of sushi / Japanese rice.

My favourite is to do jasmine rice, non fat greek yoghurt and like sweet chili sauce. Not mixed, but having those three together = heaven.

That sounds like a good comboā€¦ Not mixed? But on the same plate? Though maybe not a breakfast haha

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57

This may sound silly but what about a load of bananas and eggs? Or would fruit not be so optimal due to higher fibre / sugar / fructose content?

58

Hahah no now weā€™re talking post 11am meals :joy: Might be too early to have chicken and rice at 7am unless youā€™re racing :wink:

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59

Well, it all depends on what youā€™re doing I think.

If its a race, then it needs to be super optimal. I know some people do Nesquik and riceā€¦

BUT, if its for training, hell, as long as you get the right carbs in and some protein, do whatever works :slight_smile:

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60

Do you have any more information on this? This sounds intriguing :smiley:

61

Well it was one of my coaches (who now also is nutritionist for Bora) who had it before one of his races due to the mix between carbs and sugar.

Thats pretty much all I know honestly, he knows WAY more about different types of carbs etc and how to mix them to get best effects/results.

But it wasnā€™t too crazy, he did like 200g of rice with 30g of Nesquik or something I think, and just mixed it. This was before a 3-5 hours race I believe.

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62

Something like this: Homemade Hoisin Sauce Recipe

But I have tended towards just 1 tsb soy sauce, honey, 1 tsb peanut butter, garlic powder, chilli sauce, ginger powder. put in a small bowl, microwave for maybe 30 seconds to melt the PB, mix fully then pour over your rice & fish.

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