Is oatmeal good for runners?

When fueling your body for a run, finding the right foods that provide sustained energy and promote performance can make a big difference. Although you have several options, one breakfast staple stands out for its nutritional benefits and versatility: oatmeal. But is oatmeal good for runners? 

The answer is yes.

I love a big warm bowl of oatmeal many mornings after I run. And on race day, I definitely eat it before lacing up my sneakers. 

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Every runner is different, but I have found that oats provide an optimal breakfast for runners. And while they are good for you, plain oatmeal can taste bland. But with some additional ingredients, you can build a better bowl of oatmeal – both in terms of flavor and nutrition.

Oatmeal is not only a delicious and comforting meal, but it also packs a punch when it comes to providing essential nutrients for optimal running performance.

From its rich content of complex carbohydrates, fiber, vitamins, and minerals to its ability to sustain energy levels and aid in muscle recovery, oatmeal offers a range of benefits that can positively impact your running regimen. Whether you’re training for a marathon or enjoy casual jogs, oatmeal can be a valuable addition to your pre- and post-run meals.

Health Benefits of Oatmeal for Runners

One ½ cup serving of old-fashioned oats contains 28 grams of carbohydrates. Unlike processed cereals or white bread, the carbohydrates in oats are complex carbohydrates. Complex carbohydrates are slower to digest and they contain more fiber and nutrients than simple carbohydrates.

Regardless of whether you eat a bowl of oatmeal before or after your run, it can directly benefit your running.

Oatmeal has a lot of good nutritional value.

High in complex carbohydrates 

Oatmeal gives you a good dose of complex carbs. These are the kind of carbs that provide you with energy over a longer period of time. So, when you eat oatmeal before a run, it can keep you going strong.

Good source of fiber 

Fiber is important for digestion and keeping you full. Oatmeal has fiber that helps with both. It can keep your stomach happy and make you feel satisfied.

Oats are packed full of fiber, which is what the friendly bacteria in your stomach use for fuel.

Contains essential vitamins and minerals 

Oatmeal is packed with vitamins and minerals that your body needs. It has things like vitamin B, iron and magnesium. These nutrients help keep your body healthy and support your running performance.

Sustained energy release

Oatmeal is great for runners because it provides a sustained release of energy.

When you eat oatmeal, it takes time for your body to break it down and digest it, which helps maintain steady blood sugar levels.

Unlike foods high in simple sugars that can cause a quick spike and crash in energy, oatmeal provides a more gradual and sustained release of energy.

With its steady energy release, oatmeal can help you stay fueled for longer runs. Oatmeal can help prevent fatigue and keep you going strong for the run by providing a steady supply of carbohydrates.

Muscle recovery and repair

Oatmeal can be helpful with muscle recovery and repair. 

Oatmeal may not be as protein-rich as sources like eggs or meat, but it still contains a decent amount of protein. Protein is crucial for muscle recovery because it provides the necessary building blocks called amino acids. These amino acids help repair and rebuild muscle tissues damaged during exercise. 

After a tough workout or a demanding run, your muscles undergo stress and small tears occur. Oatmeal contributes to the repair process due to its protein content and the presence of specific amino acids. These nutrients play a vital role in initiating and supporting muscle tissue repair, ensuring that your muscles recover effectively. 

Types of oatmeal

Rolled oats

Rolled oats are a popular and versatile option when it comes to oatmeal. 

Rolled oats come in two main varieties: quick-cooking and old-fashioned. Quick-cooking oats are thinner and smaller, which means they cook faster. They are a convenient choice for those who are short on time or prefer a quicker preparation. On the other hand, old-fashioned rolled oats have a thicker texture and take slightly longer to cook. They retain more of their natural flavor and chewiness. 

Rolled oats are incredibly versatile and can be used in various recipes beyond traditional oatmeal. They can be added to smoothies, baked goods, energy bars and even savory dishes like veggie burgers or meatloaf. The texture and mild flavor of rolled oats make them an adaptable ingredient, providing added nutrition and texture to a wide range of dishes. 

Steel cut oats

Steel-cut oats are a unique variety of oats that offer a distinct texture and taste. They require a longer cooking time and have a chewy texture. They are suitable for overnight oats or porridge. 

For overnight oats, you soak the oats in liquid overnight, allowing them to soften and become ready to eat in the morning. This method is convenient for those who prefer a quick grab-and-go breakfast. When cooked as a porridge, steel-cut oats simmer in liquid until they reach a creamy You can top them with fresh fruit, nuts or honey, which will enhance the flavor and nutrition of the meal.

Instant oats

Instant oats offer convenience and quick preparation, but it’s essential to be aware of their potential downsides.

Instant oats are pre-cooked and dried, making them easy and fast to prepare. They often come in individual packets, which are handy for busy individuals. However, it’s important to read the labels carefully when purchasing instant oats, as some varieties may contain added sugars, artificial flavors or preservatives. These additives can diminish the overall nutritional value of the oats. Opting for plain instant oats or those with minimal additives is a healthier choice.

Pre- and post-run oatmeal recipes

Pre-run options

As a complex carbohydrate, oatmeal releases a steady stream of energy which makes it the perfect pre-run meal.

Oatmeal with fresh berries

This maco-friendly oatmeal bowl includes egg whites for protein along with fresh blueberries and bananas. 

Post run options

Oatmeal provides the amount of carbohydrates you need to replenish your glycogen stores and will be satisfying enough to keep hunger at bay.

Oatmeal with egg whites

The base of most of my oatmeal bowls are oatmeal with egg whites because the added protein is necessary to help ward off hunger. This apple cinnamon oatmeal gives the added flavor of baked apples on top.

For even more protein plus a boost of healthy fats like peanut butter or salmon butter, add nuts or seeds. Chia seeds are an outstanding option for athletes because they contain 2.5 grams of omega-3 fatty acids