High-Protein Oatmeal for Athletes
High-Protein Oatmeal is a balanced athlete meal with complex carbs, quality protein, and healthy fats.It supports training performance, recovery, and muscle building.Customize it for pre-workout energy or post-workout recovery.Ready in minutes and easily meal-prepped.
Ingredients
- ½ cup rolled oats
- 1 cup milk (dairy or high-protein soy milk)
- Pinch of salt
- 1 scoop protein powder (whey or plant-based)
- OR ½ cup Greek yogurt (stir in after cooking)
- 1 tablespoon peanut butter or almond butter
- 1 banana (sliced) or ½ cup berries
- 1 tablespoon chia seeds or ground flaxseed
- 1–2 tablespoons chopped nuts
- 1 tablespoon pumpkin seeds or hemp hearts
Instructions
- Cook the oats: In a saucepan, add oats, milk, salt, and cinnamon. Cook on medium heat for 5–7 minutes, stirring often, until creamy.
- Cool slightly (important): Turn off the heat and let the oats sit for 1 minute so they aren’t piping hot.
- Add protein: Stir in protein powder until smooth or mix in Greek yogurt after cooking (or use both for extra protein).
- Finish strong: Top with nut butter, fruit, and seeds. Add a splash of milk if you prefer a thinner texture.
- Serve: Eat warm for comfort or chill for a thicker meal-prep version.
Notes
- Stir protein powder into slightly cooled oats to prevent clumps and a “cooked” flavour.
- Greek yogurt should be added after cooking to keep it creamy.
- For endurance athletes, add extra fruit or honey for more quick carbs.
- For lean goals, reduce nut butter and use lower-fat milk/yogurt.
- For bulking, increase oats to ¾ cup and add nuts + honey.