Boost your workout recovery and effectivity with this recipe


EXCLUSIVE: Timo’s easy oatmeal mix.

Whether you are a professional athlete, a weekend sports player or a dedicated exerciser, the foundation for improving your performance is a good diet.

Timo Bracht shares his best sports meal during his intensive training season.


‘I mix 200 grams of oatmeal with 200 grams of warm water and mix in half an apple (cut into pieces). Then I wait for 10 minutes.’

Add some low-fat milk, half a banana, 1 tablespoon of brown sugar and cinnamon.

Why these ingredients?

Oats are high in soluble fibre, rich in complex carbohydrates, and a good source of protein and have a low glycaemic index, which provides a sustained release of energy.

Apples are rich in antioxidants and offer a wide range of health benefits.

Use brown sugar for its taste and quick energy.

Milk is loaded with carbohydrates and protein, which makes it the ideal post-exercise muscle recovery beverage for endurance athletes. When carbohydrates and proteins are consumed together, muscle tissue is repaired at a faster rate than when they are consumed separately.

Bananas help maintain low blood sugar, regulate digestion and re-stock your body with electrolytes. The vitamin B6 in bananas acts as an anti-inflammatory agent that helps ward off cardiovascular disease.

The cinnamon is very tasty and like every spice, is full of natural energy.

Bon appétit!