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