No-Sweat Recipes for Athletes: Oatmeal 3 Ways

Oatmeal has several health benefits, including lowering cholesterol and reducing the risk of heart disease when combined with a low-fat diet. But it isn't just for breakfast. With some imagination, it can also be the basis of a healthy pre- or post-workout meal, as well as a tasty treat.

Incorporating oatmeal into a meal is as easy as heating a pot of water and cooking a cup of oatmeal. Once boiled and thickened, oatmeal is a blank canvas. You can sweeten it, or it can also be a satisfying, savory meal. When topped with an egg, there's enough protein to fuel recovery.

And, with all the hard work, you sometimes have to treat yourself. An oatmeal bar with bananas and chocolate chips is a delicious reward. Aside from the obvious ingredients, these bars replace oil and butter with coconut oil, and whole-wheat flour for white flour. Include chia seeds to pump up the fiber in this recipe.

More: The Truth About Calories, Fat and Fiber

Brown Sugar and Cinnamon Oatmeal


  • 1/2 cup old-fashioned oats
  • 2 teaspoons brown sugar
  • 1 teaspoon cinnamon


Cook the oatmeal according to the directions. When cooked, stir in the brown sugar and cinnamon.

Serve immediately.

More: The Best Natural Fuel for Runners

Oatmeal With Poached Egg


  • 1/2 cup old fashioned oats
  • 1 egg
  • Low-sodium soy sauce

Optional Ingredient

  • Chopped scallions or chives


Cook the oatmeal according to the directions.

In a small shallow pan, heat the water until it's boiling. Break an egg into a small container. When the water is boiling, reduce the heat to medium and slowly drop the egg into the water. With a spoon, ladle hot water over the egg until the whites are opaque; cook for approximately 3 to 4 minutes, making sure the egg does not stick to the bottom of the pan. Using a slotted spoon, scoop the egg out of the water and drain on a paper towel.

Put the oatmeal in a bowl and top it with the poached egg. Drizzle with soy sauce and season with black pepper. Serve immediately.

More: Are Eggs the Best Breakfast to Eat Before a Race?

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