Porridge breakfast before a long hike

Before a long hike you need a carbohydrate-rich breakfast which settles well and provides sustained energy during the long workout. You can eat a high-calorie breakfast if you allow about two to three hours of digesting and if you choose carbohydrates with less fibre and with a moderate glycemic index. Oat porridge with milk, bananas and orange juice are just a few choices.

It is recommended that about 70 % of energy is from carbohydrates and to achieve this you need to reduce the amount of fat. Too much fat in your breakfast can also increase the risk of gastrointestinal problems during a strenuous hike.

Of course, choices of what to eat before exercising vary from person to person and from sport to sport, so there is no “magic meal” which will ensure top performance for everybody. We all have also unique food preferences so that one has to learn through trial and error what works best for his or her body- and what doesn’t work.

The following porridge breakfast has never let us down during our long hikes or cross-country skiing trips. You also need to consider your body’s energy needs; small women need fewer calories than larger men. The following portions suit us and could be considered as general suggestions.

For girls:

Porridge made with 200 ml rolled oats, 300 ml low-fat milk (1.5 % fat).
Cover the oats with milk. Cover the porridge bowl and microwave on medium setting for about 3 minutes. Serve with a sliced banana and a sprinkle of cinnamon.
Make a small fruit salad with a sliced banana and an orange.
Drink 200 ml orange juice and a cup of milk coffee made of 100 ml coffee and 100 ml warmed low-fat milk.

Total: About 800 kcal, about 140 g carbohydrates (70 energy-%).

For guys:

Increase the amount of porridge by making it with 300 ml rolled oats and 400 ml low-fat milk. Serve the porridge with a sliced banana and a sprinkle of cinnamon.
Keep the amounts of fruit salad and drink the same.

Total: about 1000 kcal, about 170 g carbohydrates (68 energy-%).

Do you have a favourite breakfast before a long hike?