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Sports Nutrition

Boost Your Oats

Oatmeal is hearty and healthy. These five oatmeal recipes are easy to make and may even help you get that lean physique.

You know that bodybuilding staple, oatmeal? Well, it just proved that it’s a lean physique-builder—yet again. According to research published in the latest issue of the Annals of Nutrition and Metabolism, scientists found that those who ate oatmeal for breakfast experienced greater fullness, lower hunger ratings and ate fewer calories at their next meal—31% less calories to be exact—compared with those who ate a calorie-matched breakfast of a ready-to-eat cereal such as sugared corn flakes.

It takes oatmeal longer to the leave the stomach, which keeps you fuller longer, so it’s an excellent candidate for a meal if you’re trying to drop a few pounds. Here we give you five oatmeal options that could be eaten for breakfast, lunch or even as a snack. Enjoy!

The Basic

Here is your basic oatmeal recipe. It’s quick and easy. We have added flaxseeds and chia seeds to increase the fiber and the omega-3s in your oatmeal, but you can omit them if you want.


½ cup old-fashioned oats
1 cup water
2 tsp. ground flaxseeds
2 tsp. chia seeds
1 Tbsp. vanilla protein powder
1 cup of fresh fruit, your choice. We like raspberries and blueberries.


1. Mix oats and water in bowl and microwave for 2½ to 3 minutes.

2. Take bowl out of oven.

3. Mix in flaxseeds, chia seeds and vanilla protein powder.

4. Put fruit on top and serve.

Makes 1 serving

Nutrition Info: 378 calories, 74.5 g carbohydrate, 12 g protein, 8 g fat, 0 mg cholesterol, 149 mg sodium, 16 g fiber, 17 g sugar

Overnight Chocolate-Peanut Butter Moo

Make this in the evening so you can have a grab-and-go breakfast in the morning.


½ cup old-fashioned oats
1 cup non-fat milk
2 tsp. ground flaxseed
1 Tbsp. chia seeds
1 Tbsp. chocolate protein powder
1 Tbsp. maple syrup
1 Tbsp. natural peanut butter
1 medium banana


1. In a sealable container, mix all ingredients, except for the banana, together.

2. Place in the refrigerator overnight. When ready to eat, take out of refrigerator, slice banana on top and serve.

Makes 1 Serving.

Nutrition Info: 691 calories, 103.5 g carbohydrate, 27 g protein, 23 g fat, 5 mg cholesterol, 285 mg sodium, 20 g fiber, 41 g sugars

Black Forest Smoothie

The high amount of readily available sugar (thanks to the dates and the cherries) in this smoothie makes it a good candidate for a post-workout meal, since it will give you the insulin response that helps your muscles absorb the protein they need to recover.


1 cup non-fat milk
½ cup old-fashioned oats
1 scoop chocolate protein powder
3 dates, pitted
1 cup frozen cherries


1. Put all ingredients in a blender and blend until smooth.

Makes 1 Serving.

Nutrition Info: 615 calories, 125 g carbohydrate, 36 g protein, 2 g fat, 5 mg cholesterol, 269 mg sodium, 16 g fiber, 83 g sugars

Sriracha Oatmeal

This is a great lunch option. Don’t let the amount of fat scare you—more than half of it comes from healthful unsaturated fats thanks to the avocado.


½ cup old-fashioned oats
1 cup water
1 tsp. Sriracha
2 eggs
½ avocado, sliced
Salt and pepper to taste


1. Heat skillet coated with cooking spray over medium-high heat. Crack eggs into pan and cook until desired doneness.

2. While the eggs cook, in a microwave-safe bowl, mix together the oats, water and Sriracha.

3. Microwave for approximately three minutes.

4. When the eggs are done cooking, place on top of the cooked oatmeal and then top with the avocado. Season with salt and pepper to taste.

Makes 1 Serving

Nutrition Info: 479 calories, 40 g carbohydrate, 19 g protein, 30g fat, 5 mg cholesterol, 276 mg sodium, 12 g fiber, 3 g sugars

Apple and Cinnamon Oat Muffins

Make these muffins on Sunday and hard-boil some eggs to create an easy grab-and-go breakfast or mid-morning snack.


3 cups rolled oats
1 Tbsp. cinnamon
1 Tbsp. flaxseed
1/2 tsp. salt
1 cup unsweetened applesauce
1 medium apple, chopped into ½ inch pieces
¼ cup pure maple syrup
1 cup water
2 Tbsp. olive oil
1 1/2 tsp. pure vanilla extract


1. Preheat oven to 400 F.

2. In a large mixing bowl, combine oats, cinnamon, flaxseed and salt.

3. In another bowl, mix together the applesauce, apple, maple syrup, water, olive oil and vanilla extract.

4. Mix the two bowls together, then pour into a greased cupcake pan and bake 25 minutes.

Makes 12 muffins.

Nutrition Info for 2 muffins: 253 calories, 49 g carbohydrate, 5 g protein, 6 g fat, 0 mg cholesterol, 198 mg sodium, 7 g fiber, 15 g sugars