What’s the power of oats? Well, they’re one of the most versatile and nutrient-dense foodstuffs you can include in your diet. They are packed full of carbs, fibre, and micronutrients. These health-benefiting nutrients work together to provide the fuel your body needs to perform at its best. So, whether you’re getting ready for the workday ahead or training to smash your next PB, incorporating oats into your diet will change the game.
What are Oats?
Oats are a whole grain cereal cultivated for thousands of years. They’re most often found in their rolled form, crushed or ground. In the UK, we typically find the following types of oats.
Whole Oat Groats – Groat is simply a grain kernel by another name. Whole oat groats are produced by harvesting oats and removing the outer inedible hulls. Since they are the least processed oats, they retain most of their nutrition. However, this comes with a longer cooking time.
Steel Cut Oats – Sometimes called Irish oatmeal or pinhead oats, whole oat groats are cut into a couple of pieces using a metal blade, hence their name. They cook quickly than whole oat groats since water penetrates the smaller oats more efficiently. These oats have a chewier texture. Scottish oatmeal might be similar, but the Scots traditionally use stone to grind oats, resulting in oatmeal of varying sizes.
Rolled Oats – The standard oat grain, but sometimes they’re labelled old-fashioned oats. Whole oat grains are steamed and then flattened by rolling into flakes. Not only does this process speed up the cooking process, but it also helps stabilise the oats’ unsaturated fats, which helps keep them fresher for longer. They may sometimes be called porridge oats since they’re commonly used for this purpose.
Instant Oats are sometimes precooked and dried, sometimes steamed longer and flattened, creating an oat grain with a crumbly texture. They can be prepared quickly but sometimes contain hidden sugars, so always check the label.
What is the Power of Oats?
Superfoods is a reasonably modern term, but oats are the original powerhouse of nutrition. They’re packed with macronutrients and micronutrients supporting endurance, recovery, and overall well-being.
Complex Carbohydrates – Oats provide slow-releasing energy, helping to sustain performance and prevent energy crashes.
Fibre (Beta-Glucan) – This soluble fibre aids digestion, helps regulate blood sugar levels, and lowers cholesterol, supporting your heart health, a vital organ in determining a long, healthy life and running performance.
Protein – Oats may not be comparable to meat and dairy in terms of protein, but they still contain a fair amount of plant-based protein. This makes them ideal for any non-met eater’s breakfast since protein is essential for muscle repair.
Micronutrients – Oats are rich in iron, magnesium, zinc, and B vitamins, all of which contribute to muscle function, energy production, and immune support.
The Power of Oats on Performance
Oats help us maintain steady energy levels and contribute to a speedy recovery. Below are some of the benefits of incorporating oats into your running diet.
Pre-Run Fuel: A bowl of porridge before a run provides a slow-digesting energy source that helps keep you going.
Post-Run Recovery: The carbohydrates and protein found in oats aid muscle recovery and replenish glycogen stores.
Gut Health: Oats’ high fibre content supports digestion, reducing the risk of gastrointestinal issues during long runs. Being unprepared is a common problem when running long distances.
Ways to Enjoy the Power of Oats
Youc an find the power of oats in there extreme adaptability. They can be included in your diet in many ways. Experimentation is key to learning and finding new, creative ways to plan your meals. Why not try the following ways of incorporating oats into your meal plans?
Classic Porridge: Making porridge couldn’t be easier. Mix 30g of oats with 220 ml of milk and gently cook over medium heat. Your porridge will be ready when it’s thickened to your liking. You can add fruits and seeds to create your own take on classic porridge.
Overnight Oats: Similar to porridge, overnight oats are served cold. They take a little longer to prepare and require prior consideration. However, they are easy to make. Soak the oats in milk, juice, or yoghurt to cover them. Place them in a covered bowl in the fridge overnight for a leisurely breakfast the following day. This convenient option relieves the pressure of morning meal preparation. Try adding seeds and berries for a nutritious and flavourful bowl of oats.
Smoothies: Blend oats into your shakes for a thicker, more filling texture. It will provide a fulfilling snack and an extra dose of fibre and carbohydrates.
Homemade Flapjacks or Energy Oat Bars: Mix oats with sweeteners and binding agents like honey or maple syrup. These natural sugars are excellent sources of sweetness while helping to bind the parts together. Press down and cook or refrigerate according to your recipe’s instructions. They’re great for pre- and post-run snacks. Experiment with different seeds, nuts, and fruits. I like to blend a banana to help bind my oats when making homemade banana flapjacks.
More Oats from The Running Chef
As easy as A Nice Warm Bowl of Porridge
I’ve long tried to fit porridge into my diet but often struggled to keep it fresh and exciting. However, since I started running, I’ve been attempting more flavour combinations and different ways to utilise the health benefits of this inexpensive grain. It was as easy as sweetening a warm bowl of porridge with something other than sugar. Both porridge and overnight oats have become my favourite breakfast food and go-to food when training.
It started at work when I sought a quick breakfast, and the porridge proved the most convenient choice. Now, I eat oats before my runs at the weekends. Incorporating them into my daily routine was easy and has proved effective in supporting my running performance and overall health. So, whether you prefer a warm bowl of porridge on a cold morning or a refreshing oat smoothie post-run, oats can keep you fuelled, strong, and ready to go.
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