Working out on an empty stomach is certainly not for everyone. But sometimes the timing of your workout doesn’t align with your meals and you need to grab a snack to give you that extra energy boost.
Oats are a popular option as they contain a good source of quick digesting carbs, but are they as good of a pre-workout snack option as they seem? Let’s take a look.
Nutritional Profile of Oats
Social media may have made you think oats were bad for you because they contain “anti-nutrients;” however, oats are very nutritious.
Oats are a type of whole grain that contains a rich source of complex carbohydrates, fiber, and protein while providing relatively low calories per serving.
A half-cup serving of old-fashioned oats contains 150 calories, 28 grams of carbohydrates, 5 grams of protein, and 4 grams of fiber [1].
Benefits of Carbohydrates in Oats for Pre-Workout Energy
Oats are made of complex carbohydrates, which means your body takes longer to break them down so they provide a steady rise in energy which is perfect for pre-workout.
They also contain a good source of fiber that helps to keep blood sugar levels balanced and keeps you feeling full for longer. But, they aren’t so high in fiber that it can negatively impact digestion before your workout which is a delicate balance to find.
Protein in Oats for Muscle Support
It’s recommended to include a portion of carbs and protein with your pre-workout snack to aid in energy and support muscle growth and repair during your workout.
While oats do contain some protein, about 5 grams per half-cup serving, it’s helpful to include a little more if using oats as a pre-workout snack. You can do this by mixing in 1-2 tablespoons of peanut butter, a handful of nuts, mixing in peanut butter powder, or whey protein powder among many other potential options.
Make sure to enjoy your oats 1-3 hours before your workout for best results.
Oats and Digestive Health Before Exercise
While oats are a complex carb that provides a good source of dietary fiber, they won’t weigh you down during your workout.
As a general rule, it’s best to steer clear of foods that take a long time to digest right before exercise as this can result in an upset stomach. It can also affect your performance.
During digestion, all blood flow is directed to your intestines and not your muscles, leaving them without adequate nourishment when they are working their hardest.
To avoid having too much fiber and suffering the consequences, aim for less than 5 grams before a workout. This means oats have just enough fiber, at about 4g per serving, to help support digestion before exercise and boost satiety between meals without negatively affecting your performance.
This also means no hunger pangs during your workouts. Oats contain beta-glucan, a soluble fiber found in many plant foods that is associated with numerous health benefits including keeping you full for longer [2].
How to Prepare Oats for Maximum Pre-Workout Benefits
The nice thing about oats is that they are extremely versatile. They also take on the flavor of what is added to them which leaves so many possibilities open. Because of the fiber content, it’s best to stick to just 1 serving of oats and add some type of protein to make it a balanced pre-workout snack.
Below are some quick pre-workout oat recipes to give you a little inspiration that are a little bit more fun than just a standard bowl of oats.
Reese’s Overnight Oats
Ingredients:
½ cup old-fashioned oats
½-¾ cup milk of choice
1/2 tablespoon cocoa powder
½-1 scoop peanut butter protein powder or 1 tbsp creamy peanut butter
1-2 tsp pure maple syrup (optional)
Directions: Mix all ingredients and place in an air-tight container in the refrigerator overnight or for at least 4 hours before serving.
Yogurt and Oat Parfait
Ingredients:
½ cup old-fashioned oats, cooked
1 tsp cinnamon
½ cup low-fat vanilla Greek yogurt
1 tbsp almond butter
Optional toppings: sliced almonds, raspberries
Directions: cook oats according to the package, and mix in cinnamon. Once cooled, place at the bottom of a bowl or parfait cup and layer the Greek yogurt on top followed by the almond butter and optional toppings.
Pre-workout Oatmeal Energy Balls
Ingredients:
1 cup of old-fashioned oats
½ cup natural, creamy peanut butter
½ cup dark chocolate chips
¼ cup ground flaxseed
¼ cup honey
1 tsp pure vanilla extract
1 tsp cinnamon
Directions: Mix all ingredients in a large mixing bowl until well combined. Use a melon-baller or a spoon to scoop out a small portion to roll into 1-2 inch balls. Place energy balls into the refrigerator and let chill for at least 1 hour.
If you don’t have time to make these recipes, you can also check out the strawberry cream protein oats from Naked.
Before You Go – Are Oats the Perfect Pre-Workout Snack
If you enjoy oats in any form, then why not use them as a great pre-workout snack to fuel your exercise routine? Turns out, oats are a great option to provide sustainable, long-lasting energy for your workout while also helping to keep you satisfied between meals and providing support to your muscles for growth and repair.
Outside of its benefits as a pre-workout snack, oats also provide a ton of health benefits including providing a rich source of antioxidants, aiding in reducing cholesterol levels, improving blood sugar management, and may even help aid in weight loss [3, 4, 5].
Don’t let social media fool you, oats should not be feared. They should be used to your advantage. Don’t forget to add The Herb Prof to your favorites so you don’t miss out on future articles.
References – Are Oats the Perfect Pre-Workout Snack
Little Herb Encyclopedia, by Jack Ritchason; N.D., Woodland Publishing Incorporated, 1995
The Ultimate Healing System, Course Manual, Copyright 1985, Don Lepore
Planetary Herbology, Michael Tierra, C.A., N.D., Lotus Press, 1988
Handbook of Medicinal Herbs, by James A. Duke, Pub. CRP Second Edition 2007
The Complete Medicinal Herbal, by Penelope Ody, Published by Dorling Kindersley
Check the Following Articles
Genius Mushroom Supplement Review
NutriFlair Premium Berberine Review