Athletes Appetite

GLUTEN FREE, VEGAN, NUT FREE, DAIRY FREE, AND SOY FREE OPTIONS

I absolutely love overnight oats. I talked about this on my PB Cup Overnight Oat recipe, but Overnight Oats are the perfect pre-race or practice breakfast for athletes. They are high in carbs and are easy to digest. Plus, you can customize them in so many ways!! And, this recipe only uses 5 ingredients!

Nutritional Facts by Ingredient:

1. Rolled Oats: Provide complex carbohydrates for sustained energy release, ideal for endurance sports. They are also high in fiber, which supports digestion and gut health, and contain iron and magnesium, which aid muscle recovery and reduce cramping.
2. Milk: Great source of high-quality protein for muscle repair. Provides calcium and vitamin D, essential for strong bones. Replenishes fluids lost during workouts.
3. Strawberries: Rich in antioxidants, which help reduce inflammation and speed up recovery. Also contains a high Vitamin C content which boosts immunity and collagen production for joint health. Hydrating due to high water content.
4. Honey: Provides quick-digesting natural sugars, making it a great pre- or post-workout energy source. Contains antioxidants that help combat exercise-induced stress. Supports glycogen replenishment after training.
5. Vanilla Extract: Adds flavor without extra sugar. Contains small amounts of antioxidants that support overall health.

Each ingredient serves a purpose in making this recipe flavorful and healthy for athletes and non-athletes alike!! This combination makes a nutrient-dense meal perfect for athletes, offering:
Long-lasting energy from oats and milk.
Fast-digesting carbs from honey for quick recovery.
Muscle repair from protein-rich milk and oats.
Anti-inflammatory benefits from strawberries and honey.

It’s an excellent pre-workout fuel or post-workout recovery meal to keep athletes performing at their best!

Allergen Replacements:

• Replace the milk with Almond Milk, Soy Milk, or Oat Milk in order to make this recipe dairy free and/or vegan.
• Use gluten free oats in order to make this recipe gluten free. I enjoy the Bobs Red Mill Rolled Oats.
• This recipe is already nut free, and soy free!

Ingredients:

• 2 1/2 cups rolled oats
• 2 cups milk(plus 2 tbs if needed)
• 2 cups strawberries
• 2 tbs honey
• 1 tsp vanilla extract

Kitchen Supplies:

• Large spoon
• Jar or mixing bowl with lid
• 1 Tbs
• 1 tsp
• 1 cup
• Blender or food processor

Directions:

1. Blend 1 1/2 cups of strawberries with the milk, honey, and vanilla extract until smooth.
2. In a medium-sized mixing bowl, add the rolled oats and gradually pour in the homemade strawberry milk. Start by adding about 1/4 of the milk, stirring continuously, and then slowly incorporate the rest until the oats are fully combined. Since the oats will absorb most of the liquid, ensure they are completely covered with the milk. If needed, add an extra 2 tablespoons of milk until fully saturated.
3. Finely chop the remaining 1/2 cup of strawberries and mix them in. Transfer the mixture to a jar for easy storage or leave it in the bowl.
4. Let the oats sit for at least 4 hours, or overnight (up to 24 hours), to allow the flavors to blend and the oats to soften. They will keep fresh for up to 5 days in the refrigerator.
5. ENJOY!!!!

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