Coconut & Blueberry Oatmeal
Oats are a go to breakfast for many athletes and for a good reason! They contain complex carbohydrates that are broken down slowly into glucose. This is important because glucose is the bodies primary and most efficient source of energy for muscles during exercise (especially for intense efforts). Oats also contain a carbohydrate called beta-glucan which has been shown to help lower cholesterol, promote gut health and increase satiety!
Not all oats are created equal though. Steel cut oats and rolled oats are less processed and do take longer to digest, so they should be eaten at least 2 hours before a workout. If you are in a rush and have to eat within 1 to 1.5 hours of your next training session, opt for quick oats as these will digest quicker.
By the way, did I mention too that oats are really cheap, versatile and easy to prepare too!? Like... what's not to love! Same goes for peanut butter and bananas, which is why this is one of my go-to oats recipes. This version is the perfect fuel for a long endurance ride, however its also a great way to start your day! If that is the case your carbohydrate needs likely won't be as high and you can reduce the oats and milk to 1/2 cup. Hope you enjoy!
3/4 cup rolled oats 3/4 cup oat milk or 1/4c Trader Joe's coconut creamer 1/2 oz Coconut chips 1 large banana 1/4 cup blueberries 1 tbsp PB 1 tbsp maple syrup Total Carbs: 129g Total Calories: 675
This can be made on the stovetop, allowing the oats to simmer and adding more milk or water as needed until the oats are tender. It can also be made in the microwave, just make sure you use a big bowl to ensure the oats don't boil over... that is no way to start your morning!