According to Healthline.com, oats are a good source of carbs and fiber and are even filled with “important vitamins, minerals, and antioxidant plant compounds.” When combined with the natural energy found in pure honey, there is no doubt that honey and oats pack a powerful punch when enjoyed together.
The Perfect Carbohydrate Blend for Cycling (or Running)
Complex carbohydrates are digested and processed slowly. Thus, they provide you with steady long-term fuel to keep you performing over several hours. Simple carbohydrates are digested quickly and give you an immediate burst of energy. Strategically combining the two gives the best of both worlds, sending a burst of energy straight to your muscles, while the rest is released gradually.
Honey oats are the perfect blend of these muscle fuels. The complex carbs of the oatmeal provide long-term energy, while the dual sugars in the honey (fructose and glucose) go straight to your muscles, either giving a burst of energy or kickstarting recovery.
This isnt news to athletes. Oatmeal has been a recommended pre-race breakfast for decades, and rice cakes with honey is a favored mid-ride snack in the Tour de France according to Cycling Weekly.
Not all honey oats are created equal, however. Adding the right mix-ins at the right time raises a classic workout food to the next level.
There are lots of things you can add to a bowl of honey oats to achieve specific nutrient goals. Weve split them according to when theyre most useful for your body.
Caffiene is one of the key supplements used by riders in the Tour de France and other professional events. It can increase endurance, work load, and even speed during endurance events.
Caffeine and carbs is a powerful enough combination that its been specifically studied as a way to enhance athletic performance, with promising results.
Fruits are a traditional and tasty addition to oats. They add natural sweetness and additional carbs for your body to utilize.
Fruits with a lower fiber content are better to use before a workout or run. A lot of overnight oats recipes call for apples, pears, or raspberries, but these high-fiber fruits are best saved for after your workout. Bananas, blueberries, or fruit jams are perfect additions to pre-workout bowls for an extra carb boost without too much additional fiber.
Antioxidants help our bodies recover from stress (including exercise) and fight inflammation. Eating foods high in antioxidants gives our bodies a leg-up in post-workout recovery.
Scientific research targeting athletic benefit is a bit mixed so far, but a mountain of anecdotal evidence suggests that eating a diet rich in antioxidants helps both effort and recovery.
Pure honey contains some antioxidants carried from the plants the bees used to make it. Fruits, vegetables, and nuts are also rich sources of these nutrients.
Having a diet rich in unprocessed plant foods (and therefore antioxidants) is good for all your meals. This ensures that your body will have the micronutrients available to combat oxidative stress whenever it needs them. Still, it doesnt hurt to add a little extra before and after strenuous workouts.
Whether it comes from an animal or a plant, protein is a vital macronutrient for our bodies, especially after exertion. Protein builds and repairs our muscles, which are worn down during exercise.
Experts recommend eating 20-40 grams of protein after an intense workout, ideally within the “golden window” of 20 minutes after exertion. This quick protein influx helps muscles start recovery as quickly and efficiently as possible.
Protein can sit heavily in your stomach, however, so it is best added after your workout, rather than before.
Nut butter, chia seeds, and coconut oil are great additions to balance a bowl of honey oats. Theyre good for your heart and help you feel full after a meal.
When adding healthy oil to your bowl, start small the first time and work up to your desired amount. Oils can sometimes be a bit hard on your stomach, so pay attention to how your body reacts and work up slowly. The benefits are worth it.
Probiotics help boost your immune system and digestion. For the casual athlete, this is a nice perk, but probably not a huge priority.
It becomes a much higher priority during multi-day events or particularly intense training periods. These types of events can be very hard on an athletes immune system, so providing proactive support is a key performance strategy.
The possibilities are endless and customizable to your personal training goals, but here are a few of our favorite blends to get you started.
Dial-in your workout nutrition like a professional athlete with these delicious and nourishing breakfast recipes.
Whether youre a cyclist, a runner, or any type of endurance athlete, nothing beats good old-fashioned oatmeal to give you long-lasting energy for your workout.
If you read our recent article about when to eat honey for maximum performance, then you know exactly how to use different types of carbohydrates to super-charge your workouts and kickstart post-workout recovery. As we mentioned there, a combination of simple and complex carbs is ideal both for pre-workout fuel and post-workout recovery meals.
Might Want to Think Twice Before Eating Oatmeal
FAQ
Is honey healthier than sugar in oatmeal?
Does honey make oatmeal taste better?
What not to mix with oatmeal?
Can you eat oatmeal with honey?
Honey is also relatively inexpensive and can be purchased in large quantities. Comforting and delicious: Oatmeal is a comforting and satisfying breakfast option, and the addition of honey adds a touch of sweetness that makes it delicious and enjoyable to eat. Oats: Old fashioned rolled oats; large flaked. Don’t use quick oats or steel-cut oats.
Is oatmeal and honey good for your skin?
Oatmeal and honey have both been traditionally used to soothe and protect the skin. Oatmeal can help to relieve itchiness and irritation, while honey has antimicrobial, anti-inflammatory, and antioxidant properties. Additionally, honey is a natural humectant, which means it helps to keep the skin moist. When used together, oatmeal and honey can help to hydrate the skin and protect it from harmful bacteria. If you’re looking to use oatmeal and honey for your skin, there are a few different ways you can do so. You can search for skin care products that contain these ingredients, or you can make an oatmeal and honey mask at home. To make a mask, cook one serving of oatmeal, add two tablespoons of honey, and allow the mixture to cool. Once it’s cool, apply the mask to your face and leave it on for about 15 minutes. Rinse with warm water and pat your skin dry. You can also speak with a dermatologist for more tips on how to use oatmeal and honey for your skin.
Are honey and oats good for You?
To help you get the best start to your day, we are sharing delicious breakfast recipes centered around a central theme/ingredient featuring honey. This week, we are harnessing the power of honey and oats. We all hear that oats are good for you, and there have been many studies conducted to prove as much.
Are honey bundles of oats healthy?
Though most of the vitamins and minerals in Honey Bunches of Oats are added during processing, they may help overcome or prevent nutrient deficiencies. Due to its nutritional profile, Honey Bunches of Oats may not provide a balanced breakfast. Most breakfast cereals are packed with added sugar. Product ingredients are listed in order of quantity.