Benefits of Oatmeal, Pre- or Post-Workout

October 22, 2012 | Brian Lebo

Must See Nutrition Videos

When you have the time after a workout, it's best to refuel with a "whole food" choice (save the protein supplements for when you're running out the door). Getting that essential carb to protein ratio of between 2:1 and 3:1 (depending on the intensity and duration of your workout) is important for maximizing muscle repair and recovery.

One of my favorite post-workout choices is protein-packed oatmeal. (Learn more about the benefits of oatmeal and why it could be one of the world's perfect foods for athletes.) But the benefits of oatmeal don't just apply after workouts. Oatmeal is also a good choice pre-workout to prep your body and avoid training on an empty stomach.

So whether you eat it before or after your workout, it's a smart nutritional choice that supports your training goals.

Athlete Oatmeal Recipe

  • 1/2 cup 100% whole grain oats
  • 1 Tbsp. vanilla whey protein powder
  • 1 Tbsp. ground flaxseed
  • 1/2 tsp. cinnamon
  • 1 cup milk (I use skim milk; adjust to your preference)
  • 1 Tbsp. honey

Mix dry ingredients in a microwave safe bowl. Add milk and mix well with a wire whisk to avoid lumps. Microwave on high power for two and a half minutes. Mix again with whisk then stir in honey.

Feel free to modify this recipe according to your preferences. Sometimes, I get even more benefits from my oatmeal by adding a half-cup of blueberries for vitamins and antioxidants.

Oatmeal Nutrition Information

  • Calories: 400
  • Carbohydrates: 50 grams
  • Protein: 25 grams

Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
Must See
RGIII Talks About His Legacy RGIII Talks About His Legacy
Views: 29,796,331
Dwyane Wade Leads by Example Dwyane Wade Leads by Example
Views: 7,943,087
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,311,912

Featured Videos

James Harden Resisted Euro-Step James Harden Resisted Euro-Step Views: 27,313
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,319
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,097
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,865
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,870
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,469
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 890,413

Load More
More Cool Stuff You'll Like
Make Gains With This Post-Workout Shake Recipe

Make Gains With This Post-Workout Shake Recipe

Healthy Snack Recipes for Hungry Athletes

Healthy Snack Recipes for Hungry Athletes

'Ultimate Oatmeal' Recipe For Runners

'Ultimate Oatmeal' Recipe For Runners

4 Easy Recipe Substitutions for Take-Out Food

4 Easy Recipe Substitutions for Take-Out Food

Kait's Meal of the Month: Crock Pot Beef Stew

Kait's Meal of the Month: Crock Pot Beef Stew

6 Simple Power Recipes for Vegetarian Athletes

6 Simple Power Recipes for Vegetarian Athletes

Protein-Packed Smoothies Without Protein Powder

Protein-Packed Smoothies Without Protein Powder

Weight Loss and the Mediterranean Style Diet

Weight Loss and the Mediterranean Style Diet

4 Post-Workout Shakes for Recovery and Building Muscle

4 Post-Workout Shakes for Recovery and Building Muscle

Mix It Up With These High-Protein Meatloaf Muffin Snacks

Mix It Up With These High-Protein Meatloaf Muffin Snacks

Start Your New Year With These Holiday-Inspired Smoothies

Start Your New Year With These Holiday-Inspired Smoothies

Fill the Energy Void With These 5 Healthy Snack Ideas

Fill the Energy Void With These 5 Healthy Snack Ideas

Cooking for the Cooking-Inept: The Slow Cooker, Explained

Cooking for the Cooking-Inept: The Slow Cooker, Explained

Rate My Breakfast Plate: How Top Trainers' Breakfasts Stack Up

Rate My Breakfast Plate: How Top Trainers' Breakfasts Stack Up

A Better Baked Ziti

A Better Baked Ziti

6 Delicious and Healthy Overnight Oatmeal Recipes

6 Delicious and Healthy Overnight Oatmeal Recipes

Delightful Desserts for the Grill

Delightful Desserts for the Grill

3 Protein-Packed Peanut Butter Recipes

3 Protein-Packed Peanut Butter Recipes

5 Non-Boring Ways to Eat Eggs

5 Non-Boring Ways to Eat Eggs

3 Recipes to Spice Up Chocolate Milk

3 Recipes to Spice Up Chocolate Milk

4 Athlete-Friendly Microwave Meals

4 Athlete-Friendly Microwave Meals

7 Delicious Muscle-Building Smoothie Recipes

7 Delicious Muscle-Building Smoothie Recipes

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

Simply Roasted Sweet Potato Recipes

Simply Roasted Sweet Potato Recipes

7 Easy-to-Make Recipes for Gluten-Free Snacks

7 Easy-to-Make Recipes for Gluten-Free Snacks

3 Summer Shakes That Boost Athletic Performance

3 Summer Shakes That Boost Athletic Performance

5 Non-Boring Ways to Eat Sweet Potatoes

5 Non-Boring Ways to Eat Sweet Potatoes

3 Holiday Recipes that Won't Ruin Healthy Habits

3 Holiday Recipes that Won't Ruin Healthy Habits

6 Ways to Liven Up Your Winter Diet With Citrus

6 Ways to Liven Up Your Winter Diet With Citrus

Recipe Makeover: Healthy Stuffed Mushrooms

Recipe Makeover: Healthy Stuffed Mushrooms

5 Non-Boring Ways to Eat Ground Turkey

5 Non-Boring Ways to Eat Ground Turkey

Gain or Lose Weight With Oatmeal Pancakes

Gain or Lose Weight With Oatmeal Pancakes

Lunch Box Special: Tobin Heath's Old-School Pre-Game Favorite

Lunch Box Special: Tobin Heath's Old-School Pre-Game Favorite

5 Healthy Recipes to Start Your New Year

5 Healthy Recipes to Start Your New Year

5 Healthy Stuffing Recipes for Turkey Day

5 Healthy Stuffing Recipes for Turkey Day

Kait's Meal of the Month: Eggplant Turkey Boats

Kait's Meal of the Month: Eggplant Turkey Boats

3 Power-Packed Milkshakes to Boost Recovery

3 Power-Packed Milkshakes to Boost Recovery

Fuel Your Next Run With This Homemade Energy Bar

Fuel Your Next Run With This Homemade Energy Bar

5 Non-Boring Ways to Eat Salmon

5 Non-Boring Ways to Eat Salmon

Kait's Meal of the Month: Healthy Chicken Piccata

Kait's Meal of the Month: Healthy Chicken Piccata

Paleo-Friendly Meals for CrossFit Athletes

Paleo-Friendly Meals for CrossFit Athletes

5 Quick and Easy 5-Ingredient Recipes

5 Quick and Easy 5-Ingredient Recipes

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

Kait's Meal of the Month: Roasted Spaghetti Squash

Kait's Meal of the Month: Roasted Spaghetti Squash

Easy Thanksgiving Leftover Meals

Easy Thanksgiving Leftover Meals

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

A Recipe for Healthy Turkey Burgers

A Recipe for Healthy Turkey Burgers

YardBarker