Cliché-sounding or not, there’s something to be said for how our carbohydrate choices and meal compositions “work” for us.
The traditional athlete diet is relatively high in carbohydrates without much attention to the quality and metabolic effects of the carbs themselves, let alone periodization and the personalization layers that should come into play.
Time and time again, I see athletes still in the mindset of consuming “quick energy” before workouts or in the middle of the day when energy can tend to lull (especially if prior meals were not designed optimally).
But ya know… the problem with “quick energy” foods and meals is that they only work for a short while. Sure, you get the hit of zing-zang, but then it zips right on out within 15-20 minutes.
When we work to incorporate more longer-lasting carbohydrate choices, combined with the uber important protein component, we are more sustained, satisfied, and less apt to need another quickie-gimme-more type of snack.
Don’t get me wrong, there certainly is a time and place for the quicker-acting carbs, but putting them pre-workout is old school now. We want energy that sticks around and helps us go the distance. Even if that “distance” is just to get through a nutty afternoon.
Recipe for Overnight Oats-UCAN
Ingredients: (for 1 serving)
8 oz (240 ml) of an unsweetened protein milk (you can use cow, soy, or a fortified plant protein milk; I used Silk’s Protein)
1 Tbsp chia seed
20 gm of protein from your preferred protein powder* (I used Thorne’s chocolate whey isolate)
1/4 c old-fashioned oats, dry
1 scoop (25 gm) of UCAN Cookies & Cream
Preparation:
Use a mason jar or container with a tight-fitting lid. Add about half of the milk and chia seed. Put the lid on and shake well.
Add the dry ingredients and the rest of the milk. Put the lid back on and shake really well. You can also stir a handful of times to mix well.
Store in the fridge overnight. When ready to consume, give it a few stirs before enjoying!
Basic nutrition info:
465 calories
40 gm carbohydrate (7 gm fiber)
45 gm protein
14 gm fat
1:1 ratio of carb to protein
If you like thicker oat blends, then reduce the milk amount, but keep in mind it will reduce the protein content. The amount of milk used in this particular recipe did not make it too soupy, nor super thick.
Athletes, you can eat half in the 30-45 minutes prior to a training session and then eat the rest afterwards to get a good 20 grams of protein in before and after. Note: you may need more protein depending on the session you just completed and if you are a female athlete. Also, this is not a low carb concoction, but you can certainly add more UCAN (and/or oats) depending on the type of training session you’re doing.
This blend can also be eaten as an afternoon “sticking power” snack for those with a heavy exercise day or if you skimped a bit too much on lunch and you’re hangry at 3pm.
*A concern I’ve had come up more lately in conversation with athletes is whether protein powder is “too processed” to be “healthy” and whether it is necessary. I’m going to address this in an upcoming blog, so stay tuned.
Why bother adding UCAN? The short answer: it is a zero sugar long-lasting unique carbohydrate choice that stabilizes blood sugar. This particular flavor is also tasty.
Why bother adding oats? They give a different source of carbohydrate, add some texture to the mix, and also help to stabilize blood sugar.
Why so much protein? Because you will benefit from it in numerous ways and most athletes are not really getting enough around workouts in particular.
Enjoy,
Dina