Runners and carbohydrates Cook your oats in one cup of oatmeal is one of the best carb options out there.
Carbohydrates, of course, are your body’s preferred source of energy. Getting your fill before a run can help you go longer and harder, and loading up after you slip off your shoes can replenish depleted stores and help your body prep for the next run.
But not all carbs are created equally, and oatmeal is extra special. It’s packed with fiber, which slows down the carbs released into your bloodstream at a steadier rate. “That way, you obtain energy efficiently for a longer time period during your run,” explains sports nutritionist Kelly Jones, R.D., C.S.S.D.
A plain bowl of oats cooked in water can be a good preworkout snack to power your through an easy run. (Have it 30 to 60 minutes before heading out.) But it also works postrun, too. “Ninety percent of the carbohydrates consumed after a workout replenish glycogen stores and get you ready for your next workout,” says sports nutritionist Amy Goodson, Add a spoonful of unsweetened cocoa powder recovery, she recommends.
Best of all? Since oatmeal’s a blank canvas, you’ve got tons of options for dressing it up to meet almost any nutritional need. Here some delicious, expert-backed ideas to try.
The Formula for a Healthy Oatmeal Bowl
Base +/- Protein +/- Healthy Fat +/- Toppings
A good oatmeal bowl starts with, well, oats. Steel cut, old fashioned (rolled), and quick oats are three popular options. Steel cut oats take the longest to cook and have a bit of a chewy texture. Quick oats take the least time to cook (just a few minutes), and have a mushy texture. Old fashioned oats fall somewhere in the middle in terms of cooking time and texture.
Protein helps build and repair muscle and keeps you full. Plus, the oats themselves contain some protein as well. Healthy fat can make your oatmeal more filling and is also Top a savory oatmeal bowl with a runny or fried egg for an extra 6 grams of protein. And add-ins like fruit, vegetables, sauces, syrups, or spices increase the flavor, alter the texture, and pack in more nutrients. Customize your add-ins to suit your specific needs and support your training.
How to Modify Your Oatmeal Bowl
1. Increase protein
Give A Gift postrun recovery meal or snack. Consuming a combo or protein and carbs 30 to 60 minutes after your workout will set you up for the best recovery.
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- But not all carbs are created equally, and oatmeal is extra special. Its packed with.
- Add one scoop of your favorite protein powder, adding extra water as needed to reach your desired thickness.
- Top a savory oatmeal bowl with a runny or fried egg for an extra 6 grams of protein.
- Cook one slice of bacon or ham and chop to top savory bowls.
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2. Add carbs
A cup of cooked oatmeal offers up 54 g of carbs all on its own, but you may want even more carbs before long runs or races.
- for 30 g of additional carbs. Youll also get banana for 30 g of additional carbs. “You’ll also get potassium, an electrolyte needed for runners,” Goodson adds.
- Cook your oats in one cup of honey for 17 g carbs. “Some honey varieties have a lower glycemic index than refined sugar, so it may provide quick energy before your run with a lower chance of blood sugar spikes,” Jones says. (Honey’s glycemic index depends on factors like processing as well as the flower its sourced from.)
- Add in one tablespoon on maple syrup.
3. Cut back on fiber
You can’t reduce the fiber that’s already in your oats, of course. But you can keep your oatmeal bowl from turning into a total gut bomb by steering clear of fibrous fruits like raspberries, blackberries, apples, or pears, Goodson says. Also avoid adding in high fiber nuts and seeds like chia or flaxseeds, which often show up in overnight oatmeal recipes, Jones says.
4. Cut back on the sugar
Good news: Plain oatmeal—as opposed to flavored options—is naturally free of added sugar. So if you want to keep the sugar content low, focus on limiting other ingredients that could bump up your bowl’s total sugar content, says Jones.
Table sugar, honey, and maple syrup are the clear biggies, but consider less obvious sources like nondairy milk (it often has added sugar unless the label says “unsweetened”), sweetened protein powders, sweetened dried fruit, and jam or jelly.
As for sugar-free ways to still get a flavor boost? “Try spices like cinnamon or nutmeg,” Goodson says. Or switch directions altogether and go savory with flavorings like soy sauce, sriracha, or chopped scallions.
5. Add a helping of healthy fat
Like protein, a healthy dose of fat can make your oatmeal more filling. Just note: The more fat you add, the longer it’ll take for you to digest it—and the more likely it is to mess with your stomach on a run, so save this option for recovery bowls.
- Add 1/2 tablespoon to 2 tablespoons of nut butter depending on your personal energy needs.
- Slice 1/4 of an avocado and top a savory bowls mixed with soy sauce, and topped with an egg and drizzle of sriracha.
- Stir in cinnamon and nutmeg to desired flavor.
6. Kick up the flavor
There are plenty of options for making your oatmeal more delicious without drastically changing the carb count, protein, fat, or sugar content.
- The Best Energy-Dense Foods for Runners.
- Add a spoonful of unsweetened cocoa powder.
- Toast your oats in a skillet until they start to brown and smell nutty before cooking them. It’ll make them taste even oat-ier.
- Stir in cinnamon and nutmeg to desired flavor.
- A plain bowl of oats cooked in water can be a good.
