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Overnight Oatmeal, Your Key to Nutrient Timing

Recently I have been reading a lot about nutrition and how the timing of what you eat affects performance and body composition. While everything I have seen indicates that nutrient timing (when you eat what you eat) comes in a distant third behind overall calories and macronutrient breakdown (how many proteins, carbohydrates, and fats you eat daily) in dietary importance, it still is important. Consider it that final 10% of effort which finally loses that last 10 pounds or 2% of body fat you’ve been fighting with for all these years. However, nutrient timing is difficult to get right, and is often overcomplicated. I’ll make it simple for you: eat carbs and protein around your workouts; mainly fats and proteins at all other times. I’ll get into this a little deeper of Friday’s post, but this is a good start. The hard part for me, however, is that I don’t always just want a post workout shake for my carbs and protein. There is just something about eating that I prefer, not to mention that I have yet to find a workout drink which tastes as good as food. They are convenient, but sometimes I want real food. Here comes overnight oatmeal to the rescue! With a base of oatmeal (mainly carbohydrates) and some easy add-ins rich in protein, you can carry your workout nutrition with you to the gym, and eat a delicious snack after finishing your WOD. Just think, you may never have to open another blender bottle you left in the car ever again. That alone is worth the 10 minutes of prep overnight oatmeal takes.

Ingredients:

  • ½ Cup Old Fashioned Oatmeal
  • 8 oz. Unsweetened Almond Milk (or milk if you choose)
  • 6 oz. 0% Greek Yogurt, or Icelandic Skyr
  • 1 Serving SFH Vanilla or Chocolate Protein Powder
  • 4 oz. Banana, ½ mashed ½ sliced
  • 1 tsp. Vanilla Extract (optional)
  • 1 tsp. Ground Cinnamon (optional)
  • 1 pinch Salt (optional)

Steps:

  • In a large mason jar or portable bowl, mash the banana until completely smooth. Stir in vanilla extract, cinnamon, and salt, if using, followed by the milk, and yogurt. Stir again until completely uniform throughout, and then add in the oatmeal and the sliced banana. Refrigerate overnight or until the oatmeal has taken on the liquid and become “cooked” about 4-6 hours. Serve with more cinnamon, and honey, if desired.

Nutrition:

 

  • Calories: 486
  • Protein: 49 grams
  • Carbohydrates: 59 grams
  • Fat: 6 grams

 

 

Note: This overnight oatmeal recipe is designed for post workout consumption, which is why it is so low in fat. However, you can totally make these as more of a standard meal by taking away the protein powder and adding in things like nut butter, whole nuts, chia seeds, or other seeds. One of my favorite overnight oat recipes has fresh raspberries which I mash, and natural peanut butter on top. It gives it a sort of peanut butter and jelly taste. So play around with your overnight oats and make something delicious!

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