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Cereal is the Perfect Fuel

Cereal isn't just for breakfast. Its ample carbs, fiber, vitamins, and minerals make it a great pre- or post-run meal anytime. With enough choices to fill a grocery-store aisle, choosing one to suit your needs (and tastes) can be tricky.

Author: Sandra Prior
Date: May 18, 2010 - 3:03:21 AM

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Cereal isn't just for breakfast. Its ample carbs, fiber, vitamins, and minerals make it a great pre- or post-run meal anytime. With enough choices to fill a grocery-store aisle, choosing one to suit your needs (and tastes) can be tricky. Here's a primer on the perfect pour.

 

Wholegrain Oats

 

Pour it on

 

More cholesterol-lowering soluble fiber than any other oatmeal; also contains beta-glucan, which may improve immune strength after hard exercise.

 

Wait a sec

 

The catch? These roughly cut oats take 30 minutes to cook, but the health benefits are well worth the wait.

 

Dig in

 

Pre-run. Steel-cut oats take a while to digest, so you'll stay fuller longer.

 

Old-fashioned, quick-cooking, and instant oats ( e.g Jungle Oats)

 

Pour it on

 

Oats are steamed, flattened, and chopped. They're easily digested, allowing for a fast release of carbs.

 

Wait a sec

 

Many instant varieties come with added sugars - so check the label.

 

Dig in

 

Post-run, when the quick carbs can help replenish your glycogen stores.

 

Multi-chain cereal (e.g Bokomo Oats)

 

Pour it on

 

Bored with oatmeal? Try multigrain mixes for a different texture and taste. Pick one with at least three types of whole grains for a variety of nutrients.

 

Wait a sec

 

‘Multigrain’ doesn't guarantee whole grains, so read the label. These mixes can take 30 minutes to cook.

 

Dig in

 

At dinner. Many multigrain cereals work great as a supper side dish.

 

Cold cereal (e.g Pronutro)

 

Pour it on

 

Quick and convenient, cereal is often fortified with vitamins and minerals. Milk boosts protein and calcium. Look for at least five grams of fiber per serving.

 

Wait a sec

 

Many have tons of sugar. Aim for 12 grams or less per serving. If it has dried fruit, then higher sugar is okay.

 

Dig in

 

For a great late-night snack. A slightly sweet cereal of around 160 calories a cup can satisfy a sugar craving.

 

Granola (e.g Muesli)

 

Pour it on

 

Made with oats, barley, and other whole grains, granola provides good amounts of fiber and carbs along with nutrients from dried fruits and nuts.

 

Wait a sec

 

It's often made with added fat. Go with brands that have 160 calories and four grams of fat or less per half cup.

 

Dig in

 

For a mid-afternoon snack. Add a sprinkle of granola to plain yoghurt or mix with another cereal to save on calories.

 

Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu

View all articles by Sandra Prior

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