I really didn’t like rice pudding until I started running. It was too sweet, too creamy and just too much like nursery food for my liking. How things have changed…I can’t get enough of the stuff now! Rice Pudding is FANTASTIC recovery food!!!!! After a big bike ride, swim or long run out in the cold, it not only warms you up but it has a great combination of fast-acting high G.I. carbohydrate (short-grain pudding rice) to replenish your depleted glycogen stores, plus protein and calcium from the milk to help towards muscle repair.
Rice pudding is particularly good as it takes minutes to prepare before you leave the house – pop it into the oven at a low temperature and its ready two to three hours later on your return! All you have to do it take it out of the oven and eat it up. Yum Yum.
Take a look at Go Faster Food for some more rice pudding ideas, but here’s a basic version you can just leave in the oven while you are out for your long training session:
- 100g short-grain pudding rice
- 1.2 litre semi-skimmed milk (you can use skimmed, full fat, soya milk, rice milk, whatever you prefer)
- 3 tbsp demerara sugar (less if using sweetened soya or rice milk)
- good grating of nutmeg
- 1 cinnamon stick (optional)
- 1 bay leaf (optional)
- Preheat the oven – fan oven 130°C to cook in 3 hours, 150°C to cook in 2 hours.
- Place all the ingredients in an oven-proof dish and stir. Add an extra grating of nutmeg on top.
- Put in the oven and leave for 2-3 hours, depending on the temperature you have chosen until a lovely brown skin has formed on the surface.
This tastes good on its own as soon as you get back from training, eaten with a spoon straight out of the dish. Alternatively you could serve it with some fruit compote (rhubarb or apricots is good). Some like it cold as well, but not me.