High protein breakfast: Overnight oats (Gut friendly) GF & Low FODMAP
Looking for a breakfast that builds muscle and heals your gut?
Ingredients
30g oats
30g whey protein
1 scoop creatine
1 scoop glutamine
30g coconut milk (18% fat)
50-100ml almond milk
Mix then add:
60g frozen passionfruit
60g frozen raspberries (you can also use strawberry or blueberry)
Store in the fridge for at least 4 hours, best made around 3 pm to be eaten at 6 am in the morning.
Why I add creatine and glutamine? Creatine acts as an xtra energy source when you’re lifting heavy and intensely. Stores can refill by themselves, but it’s proven to improve performance with additional creatine daily. Doesn’t matter what time you take it, as long as you do same amount every day.
Glutamine is a conditionally essential amino acid, means the body can synthesise it on own, but doesn’t hurt to take extra. Glutamine is used up for muscle recovery and producing GABA while we sleep. GABA can calm the nervous system in stressful times. Glutamine can also be taken any time of the day, it improves muscle recovery if taken after a workout. Glutamine have an important role in gut health as well, by supporting the intestinal lining, promoting cell growth, and modulating inflammatory responses.
Healing your gut & strengthen your immune system: Berries are packed with antioxidants. Passion fruit is packed with vitamin C. Coconut milk contains coconut oil.
Builds muscle? So while we sleep, muscles have time to recover properly since they are fully relaxed. Amino acids from the last meal are all used up to build new muscle fibres. Whey protein is a fast absorbed protein source so you can get a quick protein synthesis boost first thing in the morning.
