Why Oats Are a Great Breakfast for Student Athletes

The last thing busy athletes need to add into their hectic morning routine is figuring out how to properly fuel at breakfast time. That’s where make-ahead, overnight oats come in! Check out this spotlight on a simple, nourishing breakfast idea, featuring oats and dairy foods, to help athletes to power up for the school day and after-school activities.

What Are Overnight Oats?

Overnight oats are an easy, no-cook way to prepare oatmeal. Rather than warming the oats on the stovetop or in the microwave, you simply soak them in cold milk overnight, and let your tastebuds reap the rewards when the morning comes!

Why Are Overnight Oats a Good Option for Student Athletes?

Overnight oats are easy to prepare and deliver a high-quality breakfast of complex carbohydrates and powerful protein that athletes need to succeed both academically and on the field.

Let’s dive into some tasty facts. Oats are a source of whole grains and provide approximately four grams of fiber per half-cup serving (dry.) And, while a serving of dry oats alone only provides about four grams of protein, here is a little secret. Soaking your overnights oats in one cup of protein-rich cow’s milk adds an additional eight grams of protein. To increase the the protein content even more, try stirring in some Greek yogurt or topping with cottage cheese.

Easy Ways to Boost the Nutrient Content

Get creative with overnight oats to maximize the nutrition of every bite. In addition to the base ingredients of oats and milk, or yogurt, try stirring in fruit, nut butter, seed, spices, and other ingredients.

Here are a few ideas to get you started:

Milk

• Provides high-quality protein to help build and repair muscle tissue and strengthen the immune system. It is also an excellent source of calcium and vitamin D.

Greek yogurt

• Made with milk and provides a high-quality protein source, plus live and active cultures that support gut health.

Rolled oats

• These whole-grain, complex carbohydrates supply soluble fiber, which supports heart health and digestion. They also contain thiamin, phosphorus, and magnesium.

Chia seeds

• Supply omega-3 fatty acids, fiber, and protein, along with vitamins and minerals such as calcium, phosphorus, and zinc. When placed in liquid, they absorb moisture ,  makingovernight oats thicker and creamier.

Fruit

• Enhance the flavor, texture and color of overnight oats with your favorite fresh, frozen, or dried fruit. Be sure to defrost frozen fruits and top your oats with fruit just before serving.

Nut butter

• Almond butter and peanut butter provide healthful fat and plant-based protein while making overnight oats more smooth and creamy.