Fuel your performance with this slow-release oat porridge enhanced with chia seeds, banana, and a drizzle of honey. Designed for T1D athletes who need predictable, steady energy before a workout — carbs come from a moderate-GI mix of oats, banana, and honey.
Combine the oats and almond milk in a small saucepan. Bring to a gentle simmer over medium heat.
Cook for 5–7 minutes, stirring frequently, until creamy and the oats have absorbed most of the liquid. (Microwave option: cook 2 minutes, stir, then 1 minute more.)
Slice the banana. Stir half the banana slices into the hot porridge along with the honey and cinnamon.
Pour into a bowl. Top with the remaining banana slices and the chia seeds.
Consume 60–90 minutes before your workout for optimal blood sugar timing.
Carbs from oats, banana, and honey fuel workouts lasting 60+ minutes with a moderate GI thanks to oats’ beta-glucan and chia fiber. Use your usual dosing method agreed with your care team with a reduced bolus adjusted for exercise — consult your care team about your sport correction factor. Log your pre-workout glycemia and this meal in your journal; aim to start exercise at 120–180 mg/dL.
