Eating oatmeal before a workout can provide your body with plenty of complex carbohydrates to fuel your workout, and most people find that oatmeal is fairly easy to digest and settles well in the stomach.
But is oatmeal good before a workout? Will eating oatmeal before a workout provide your body with the nutrition you need for optimal performance?
In this article, we will discuss the pros and cons of eating oatmeal before a workout to help you decide if eating oatmeal pre-workout is the best choice for you.
What Is Oatmeal?
Oatmeal, sometimes called porridge or hot cereal, is made from oats, which are whole grains with the scientific name Avena sativa.
Oatmeal is typically made by adding boiling water to oats or cooking oats in boiling water or milk. You can also soak oats in milk or water overnight to make overnight oats.
Optional Toppings: cinnamon, honey, blueberries, granola, greek yogurt, brown sugar, walnuts, almonds, flaxseeds, coconut flakes, apples, peaches, berries, and other fruits, among others.
Oats Nutrition Facts
Oatmeal is a good source of complex carbs and fiber. Much of the fiber in the oats is beta-glucan1 Bashir, K. M., & Choi, J.-S. (2017). Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future. International Journal of Molecular Sciences, 18(9), 1906. https://doi.org/10.3390/ijms18091906, which is a prebiotic fiber that feeds the bacteria in the gut.
Whole-grain oats also contain some protein. Although oatmeal isn’t necessarily a “high-protein” pre-workout breakfast, oatmeal made from rolled oats or steel-cut oats does contain a good balance of essential amino acids2 Rasane, P., Jha, A., Sabikhi, L., Kumar, A., & Unnikrishnan, V. S. (2013). Nutritional advantages of oats and opportunities for its processing as value added foods – a review. Journal of Food Science and Technology, 52(2), 662–675. https://doi.org/10.1007/s13197-013-1072-1.
Sweeter Oatmeal = More Sugars
Milk Instead of Water = More Protein
Quick Oats = Less Fiber & Protein than Whole-Grain Oats
Overnight Oats = More Fiber, Vitamins & Minerals Than Cooked Oatmeal3 Rebello, C. J., O’Neil, C. E., & Greenway, F. L. (2016). Dietary fiber and satiety: the effects of oats on satiety. Nutrition Reviews, 74(2), 131–147. https://doi.org/10.1093/nutrit/nuv063
According to the USDA4 FoodData Central. (n.d.). Fdc.nal.usda.gov. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174660/nutrients, one packet (42 grams) serving of Quaker Instant Oatmeal provides the following nutrition:
- Calories: 150
- Fat: 2.5 grams
- Carbohydrates: 27.5 grams
- Fiber: 4 grams
- Sugar: 0.4 grams
- Protein: 6.6 grams
- Manganese: 63.91% of the daily value (DV)
- Copper: 17.6% of the DV
- Vitamin B1 (thiamin): 15.5% of the DV
- Zinc: 13.4% of the DV
- Magnesium: 14% of the DV
- Phosphorus: 15% of the DV
- Vitamin B5 (pantothenic acid): 9.07% of the DV
- Iron: 11% of the DV
- Folate: 3.24% of the DV
- Potassium: 3% of the DV
- Calcium: 3% of the DV
As with nearly all foods, oatmeal that is made from the most whole, unprocessed form of oats without lots of added sugar and other added fillers to the product will be the most nutritious oatmeal to eat.
Is Oatmeal Before a Workout A Good Option?
Eating a bowl of oatmeal before a workout is a good pre-workout meal. Oatmeal provides complex carbs and is easily digestible.
Eating carbs pre-workout re-stocks glycogen stores in the muscles, giving you the energy to take on a high-intensity workout.
However, every body is different and we all have differing fitness goals! If working out on an empty stomach isn’t for you, experiment with your pre-workout food and listen to your body.
Steel Cut Oats vs. Quick Oats Pre-Workout
Steel Cut / Rolled
- More fiber = Takes longer to digest but can cause GI distress
- More protein = More sustained energy5 Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American Journal of Clinical Nutrition, 87(5), 1558S1561S. https://doi.org/10.1093/ajcn/87.5.1558s & more stable blood sugar levels
- Takes longer to prepare
- Higher in nutrients
Quick Oats
- Less fiber = easier to digest & good for sensitive stomachs
- Less fiber = Energy is released faster
- Quicker to prepare
- Lower in nutrients
How To Add More Protein & Healthy Fats To Oatmeal
If you have no trouble digesting food before a workout or if you have enough time to digest a balanced meal before your session, try adding more protein and healthy fats for additional health benefits and muscle building and muscle recovery benefits.
Adding more fat and protein will increase your satiety and reduce the spike in blood sugar, giving you more stable energy levels.
Add Protein
- Mix in a scoop of protein powder e.g. whey protein
- Chia seeds
- Make it with soy milk or cow’s milk
- A spoon of greek yogurt on top
Add Healthy Fats
- Sprinkle on nuts (walnuts, pecans, almonds) & seeds (flax, hemp, chia)
- Make with whole milk or full fat coconut milk
- Add a scoop of peanut butter or almond butter
- Sprinkle on coconut flakes
If you’re working out straight after your oatmeal or find it difficult to digest heavier foods, it may be best to keep it simple on the toppings and just go for plain oatmeal.
Oats Contain A Post-Workout Boosting Antioxidant
Finally, one of the potential exercise benefits of oatmeal before a workout is that oats contain an antioxidant known as avenanthramide (AVA).
This antioxidant has been shown to reduce the oxidative stress induced by vigorous exercise, and some research6 Zhang, T., Zhao, T., Zhang, Y., Liu, T., Gagnon, G., Ebrahim, J., Johnson, J., Chu, Y.-F., & Ji, L. L. (2020). Avenanthramide supplementation reduces eccentric exercise-induced inflammation in young men and women. Journal of the International Society of Sports Nutrition, 17(1). https://doi.org/10.1186/s12970-020-00368-3 has found that ABA may help potentially reduce inflammation and muscle damage post-workout by combating the inflammatory markers that would otherwise induce this damage.
oatmeal before a workout? A Summary
Overall, oatmeal can be a healthy pre-workout breakfast, but you may want to add additional protein and fat to provide a more well-rounded, satiating meal depending on the type of workout you have planned and how long you have to digest.
For other high-fiber foods to add to your diet, check out our list here.
You did not say how much time is needed to digest oatmeal before a workout.
Here you go! Link.
Thomas