Oats and Berries.
Goal: To begin restoring your expended carbohydrate stores (at least 1g/kg bodyweight) and provide sufficient protein (15-25g or .3g/kg body weight) for muscle recovery.
Timing: The meal should ideally be consumed between 0-2 hours after exercise to optimize protein synthesis in your muscles and to kickstart the process of glycogen re-synthesis.
Primary Macronutrient Goals: Moderate to high in protein and carbohydrate with more flexibility in the fat and fibre content.
- ½ cup steel cut oats (dry)
- Cinnamon to taste
- ½ cup Berries
- 1 cup 1% Milk
- 2 eggs
Bring 2 cups of water to a boil, add ½ cup of steel cut oats and reduce to a simmer for 20-25 minutes. Once all the water has been absorbed into the oats, top with cinnamon to taste and serve alongside a cup of 1% milk, a bowl of berries and 2 eggs prepared to your preference.
Nutrition facts per serving: 515 calories; 70g carbohydrate; 25g protein, 15g fat.
Andy De Santis, RD has a Master’s degree in public health nutrition and is a private practice dietitian in Toronto, Ont.