The winter morning fix. Creamy oats cooked in milk, cocoa stirred in, chocolate whey folded off the heat so it doesn't clump. Sliced banana and peanut butter to finish.

• Cocoa polyphenols support recovery on hard training weeks.
• Rolled oats deliver beta-glucan fiber that keeps hunger flat for hours.
• Adding whey off the heat keeps it creamy instead of rubbery.

1. 1

   Add the rolled oats and milk to a small saucepan over medium heat.

2. 2

   Cook, stirring frequently, for about 4 minutes until the oats have absorbed most of the milk and the mixture is thick and creamy, resembling porridge.

3. 3

   Stir in the cocoa powder, a pinch of salt and the maple syrup until the cocoa is fully incorporated with no dry lumps.

4. 4

   Remove the pan completely from the heat and wait 30 seconds; this is critical as adding whey to active heat makes it clump and turn rubbery.

5. 5

   Whisk in the chocolate whey until the protein is fully dissolved and the oatmeal looks smooth and glossy.

6. 6

   If it is too thick, stir in a splash of extra milk.

7. 7

   Spoon into a bowl and top with the sliced banana and a drizzle of peanut butter.

• Whey NEVER goes on active heat - it seizes and turns to concrete.
• Add a splash of milk after adding whey if too thick - protein always dries oats out.