Cyclists with a regular breakfast routine
If you eat porridge at home several times a week, you can compare pack sizes, ingredients and the option to measure out your own portions.
Who are these options relevant to?
Early riders with little time to prepare breakfast
If you eat at home before setting off, you could consider fine oats or a cold preparation. The timing of your meal and choosing a portion that sits comfortably are still important.
Cyclists with specific dietary requirements
If you need to check for soya, gluten or a particular protein content, the label on your chosen product will tell you more than the general term ‘oats’.
What should you look for when choosing?
First decide when you’ll eat before your ride. Then compare the preparation, portion size and ingredients of the options that suit you.
| What to consider | What to check | Who it matters to |
|---|---|---|
| Everyday use | Compare pack sizes, loose flakes and pre-measured portions. | If I often have breakfast at home, I want to decide for myself how much porridge to make. Around 31% of consumers would consider everyday use their main deciding factor. |
| Meal timing and portion | Check how long you have before setting off and consider the fibre, fat and protein in the whole meal. | If I’m setting off soon after eating, I want to choose a portion that sits comfortably. This would be the main concern for around 31% of consumers. |
| Ease of preparation | Check the preparation time, how much liquid you need and whether you want to make your meal hot or cold. | If I’m setting off early, I don’t want to spend long making breakfast. Ease of preparation would be the main consideration for around 23% of consumers. |
| Ingredients and allergens | Check the current label for added ingredients, allergens and an explicit gluten-free claim if you need one. | If I need a particular combination of ingredients to meet my dietary requirements, I want to know exactly what’s in the pack. Around 15% of consumers would see this as their main concern. |
Common mistakes
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Assuming ‘instant’ means it’s suitable just before setting off
Quick preparation doesn’t change the size or composition of your meal. The Netherlands Nutrition Centre suggests having a proper meal around two to three hours before exercise; foods high in fat, protein and fibre may feel less comfortable shortly before you set off.
Choose your meal time first, then try out a portion and preparation method on a regular training ride.
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Assuming a protein blend or gluten-free option is the right choice for every cyclist
A protein blend may contain different ingredients and allergens. A gluten-free claim applies to the specific product; it doesn’t automatically follow from the word ‘oats’.
Compare the ingredients and nutritional information on the current pack, and choose a specialist option if you’re looking for or need that particular feature.
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Assuming online nutritional information matches the current label
Albert Heijn points out that ingredients, nutritional values and allergen information can change. This is especially important if you need to avoid an allergen.
Check the pack of the product you’re actually using before preparing it.
Brands to consider
Jumbo
Jumbo sells fine and coarse oats, including a large pack of fine wholegrain flakes as well as smaller packs.
- The 500 g fine wholegrain option lists wholegrain oat flakes as an ingredient.
- This option lists oats and gluten, and may contain traces of barley, rye and wheat. Check the label on the pack you choose.
ALDI / Golden Bridge
Golden Bridge sells fine and coarse wholegrain oats for anyone looking for a pantry pack.
- The fine wholegrain option is available in a 500 g pack.
- Check the label of your chosen option for ingredients, allergens and nutritional values.
Brinta
Brinta Oatmeal is an option if you want to make a warm bowl of extra-fine flakes at home.
- Albert Heijn describes the flakes as extra fine and gives a microwave preparation time of around two minutes.
- Consider the preparation method when assessing nutritional values: the portion values shown by Albert Heijn are for preparation with semi-skimmed milk.
Albert Heijn
As well as regular oats, Albert Heijn sells options with a different composition or an explicit gluten-free claim.
- AH Wholegrain Oats Protein lists 20 g of protein per 100 g and contains soya protein, linseed and sunflower seeds, among other ingredients.
- AH Gluten-Free Wholegrain Oats is a separate product. Don’t assume other AH options are gluten-free.
Quaker
Quaker sells regular oats and Oats Express options for anyone who’s mainly considering the preparation method and portion size.
- Quaker describes Oats Express Protein Naturel as a product containing eight portion packs.
- Check the ingredients and pack contents of each option; Quaker products don’t all have the same composition.
Lidl / Crownfield
Lidl lists coarse oat flakes and an organic Crownfield oat option, both in 500 g packs.
- Lidl lists the coarse oat flakes as a store product.
- Check the label for ingredients, allergens and nutritional information for the option you buy.
Oat products on Joybuy
These two products are suited to a quick oat breakfast prepared at home: a Quaker protein option and an extra-fine Brinta option. Separately, decide which portion and meal time work for your ride.
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Quaker Oats Express Protein 302 g
An option if you’re looking for oats that are quick to prepare and have a different protein composition.
302 g pack. If you have allergies, check the current label for information about soya and cereals containing gluten. Compare nutritional values on the same basis, for example per 100 g or per portion.
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Brinta Oatmeal 450 g
An option if you want to make a warm bowl of extra-fine oats at home.
450 g pack. Albert Heijn lists Brinta Oatmeal as 100% oat flakes and gives a microwave preparation time of around two minutes. If you have allergies, check the current label, and consider the preparation method when looking at nutritional values.
Frequently asked questions
Can I eat a large bowl of instant oats just before cycling?
A large bowl just before setting off won’t feel comfortable for everyone. The Netherlands Nutrition Centre recommends having a proper meal around two to three hours before exercise. If you’re eating closer to your departure time, consider your portion size and the fat, protein and fibre in the whole meal.
How should I assess the carbohydrates in a portion of oats?
Consider the amount of oats as well as the rest of your meal. According to the Netherlands Nutrition Centre, a 40 g portion of oats contains 23.7 g of carbohydrates. What’s suitable before your ride will also depend on the ride and what else you eat.
Are regular oats automatically gluten-free?
No, don’t assume they are based on the product name. If you need gluten-free oats, choose a product with an explicit gluten-free claim and check the current packaging. Albert Heijn says its gluten-free wholegrain oats are produced in a completely gluten-free environment.
Can I replace all the bread I eat each day with oats?
The Netherlands Nutrition Centre advises against replacing all your bread with oats: iodine is added to bread, but not to oats. Oats can still be part of a varied diet.