Cyclists who can have breakfast before setting off
You can plan a meal and are looking for porridge oats with a short ingredients list. Check the sugars per 100 g and the allergens on the packaging you buy.
Who are these options relevant to?
Cyclists with a busy morning
You want to spend as little time as possible preparing breakfast, so you’re comparing quick-preparation plain portions with regular porridge oats. The exact flavour and ingredients still matter.
Cyclists who are also mindful of protein
You’re considering a quick-preparation variety of porridge oats with added protein. Look beyond the nutritional information too, and check the source of the protein and the allergen information.
What should you look for when choosing?
Choose porridge oats for a planned pre-ride meal based on the label and how much time you have. Think separately about what to eat and drink during your ride: that’s a different decision from choosing breakfast.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Sugars and ingredients | For dry porridge oats, compare the sugars per 100 g, the ingredients list and the exact wording about added sugars. | I want to be able to see which sugars and ingredients are in the product I have for breakfast. Around 42% of consumers prioritise checking the label. |
| When you eat | Plan your meal before setting off; separately consider what you can eat and drink during a longer ride. | When planning a ride, I want to enjoy my breakfast without confusing it with food for the journey. This distinction is the main concern for around 33% of consumers. |
| Preparation and ingredients | Check the preparation time and, for a protein variety, the ingredients and allergens. | If I have little time to prepare, I want to know whether a quick-preparation portion is suitable and what it contains. Ease of preparation or added protein is the main priority for around 25% of consumers. |
Common mistakes
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Reading ‘no added sugars’ as ‘sugar-free’
Porridge oats with no added sugars may still contain naturally occurring sugars. A claim about reduced sugar content also means something different.
Read the exact wording on the label and compare the ‘of which sugars’ value per 100 g across similar dry products.
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Assuming a bowl of porridge is food for the ride
A meal before you set off does not automatically serve the same practical purpose as fast-acting carbohydrates during an endurance activity.
Plan your porridge meal in advance and decide separately what you can take and eat during a longer ride. Voedingscentrum discusses fast-acting carbohydrates specifically for endurance activities lasting 1 to 2.5 hours.
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Skipping the allergen label on a protein variety
Quaker Oats Express Protein contains added soya protein. Packaging for regular oats may also include warnings about other grains.
Check the ingredients and allergens for the exact variety, rather than relying only on the brand name or the description ‘porridge oats’.
Brands compared
Brinta
Brinta Porridge Oats are an option if you want to make a meal with pure oat flakes before your ride.
- For Brinta Porridge Oats 450 g, Joybuy product information lists 100% oat flakes, 0.8 g sugars and 9.7 g fibre per 100 g, with no added sugars.
- The product information lists oats as a grain containing gluten and notes that traces of rye and wheat may be present. If you avoid gluten, check whether it’s suitable by referring to the exact label.
Quaker
The Quaker varieties mentioned range from regular porridge oats to quick-preparation oats with added soya protein.
- According to Joybuy product information, Quaker Porridge Oats 600 g consists of 100% wholegrain oats and contains no added sugars. Quaker Oats Express Protein is described as ready in two minutes.
- The Protein variety contains soya protein; check the allergen information if soya or any other grains listed are relevant to you.
Jumbo
Jumbo’s range includes regular fine and coarse oat flakes, as well as individual portions.
- The range includes different product formats to compare by ingredients, nutritional information and preparation.
- Check the statement about added sugars for each variety; a range overview won’t tell you the same thing about every product.
Golden Bridge (ALDI)
ALDI lists Golden Bridge fine wholegrain porridge oats as a basic product in a 500 g pack.
- A fine wholegrain variety to compare with other porridge oat products.
- Before choosing based on sugars or dietary requirements, check the ingredients, nutritional information and allergens on the packaging.
Lidl
Lidl lists coarse oat flakes in a 500 g pack as an in-store product.
- A coarse variety for anyone looking for that type of oat flake in a meal before setting off.
- Check the ingredients, sugars per 100 g and allergens on the pack; don’t assume anything about these from the description ‘coarse flakes’.
Porridge for a pre-ride meal
These Joybuy products are porridge options for breakfast before setting off: a quick-preparation portion, a variety with soya protein and a pack of porridge oats. Check the current packaging if a statement about added sugars or allergens is a deciding factor.
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Quaker Express Oatmeal 324 g
A portion-sized option to consider if you have little time to prepare breakfast before your ride. Check the preparation instructions, ingredients, allergens and exact statement about added sugars on the packaging.
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Quaker Oats Express Protein 302 g
For anyone looking for a quick-preparation porridge breakfast with added protein. According to Joybuy product information, this variety is ready in two minutes, contains 22 g of protein per 100 g and has no added sugars. Some of the protein comes from soya; check the allergen warnings on the exact pack too.
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Zonnatura Organic Whole Wheat Oatmeal 500 g
A pack of porridge oats to compare for a planned meal before setting off. Check the label for ingredients, sugars per 100 g, allergens and preparation instructions; don’t rely on the product name alone for information about added sugars.
Frequently asked questions
Are porridge oats with no added sugars also sugar-free?
No. ‘No added sugars’ doesn’t mean a product contains no naturally occurring sugars. For example, Joybuy product information lists 1.1 g of sugars per 100 g for Quaker Porridge Oats 600 g. For each variety, check both the ingredients list and the ‘of which sugars’ value in the nutritional information.
When should I eat porridge before a bike ride?
Plan porridge as part of a meal before setting off, not as an automatic substitute for food during your ride. Voedingscentrum suggests eating a meal around 2 to 3 hours before exercise; when planning your own meal, take into account the portion and what you find comfortable to eat.
Can porridge replace fast-acting carbohydrates during a long ride?
A porridge breakfast won’t automatically replace food that’s easy to eat during your ride. Voedingscentrum says that 30 to 60 g of fast-acting carbohydrates can help improve performance during endurance activities lasting 1 to 2.5 hours. So consider what you eat during your ride separately from your pre-ride meal.
What should I look for in high-protein porridge if I avoid soya or gluten?
Check the ingredients and allergens on the exact packaging before choosing a high-protein variety. According to Joybuy product information, Quaker Oats Express Protein contains soya protein; porridge oat products may also list oats and warnings about other grains. If you avoid gluten, don’t assume a product is suitable based on its category alone.