Oats & Berries

Recipe from the article: Up Your Diet - Up Your Game

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.

Click to view the Up Your Diet – Up Your Game article.