We don’t have to tell you that oats are good for you—chock full of carbohydrates, fiber and protein, they’ll fill you up and fuel you through a Tough Mudder. Carbs may get a bad rap in some circles, but they’re key to your Tough Mudder performance because your body relies on them for energy during exercise, especially while performing strength moves (hello, obstacles).
So try one—or all three—of these healthy, delicious oatmeal recipes courtesy of Ginger Hultin, RD, owner of Champagne Nutrition, before you crush it on a Tough Mudder course.
Banana Ginger Oats
Make this oatmeal while you gear up the morning of your Tough Mudder. Eat it before you leave to earn your headband.
1 small/medium ripe banana
1/2 cup whole rolled oats
1 cup milk of your choice
1/4 teaspoon cinnamon
1/2 teaspoon freshly grated ginger
1/2 teaspoon pure vanilla extract
1. Break the banana into pieces and place in a small pot with oats and milk.
2. Bring to a simmer and cook until the milk is absorbed and the oats are thickening.
3. Reduce to low heat and as you stir, mash the bananas up until they’re well combined.
4. Add cinnamon, ginger, and vanilla and cook until oatmeal is thick.
5. Remove from heat and garnish with coconut or chopped nuts if you’d like. Enjoy.
Coconut Lemon Curd Overnight Oats
Prepare this awesome overnight oats recipe the night before your Tough Mudder so you can wake up and cross one thing off your event day to-do list: breakfast.
1 14-ounce can full-fat coconut milk
3 Tablespoons lemon zest
1/2 cup + 1 Tablespoon freshly squeezed lemon juice
3 Tablespoons corn starch
3 Tablespoons maple syrup
1/2 cup whole rolled oats
1 cup unsweetened almond or soy milk
1. Combine coconut milk and lemon zest in a small saucepan and whisk together.
2. In a small mixing bowl, add lemon juice and corn starch and whisk to thoroughly dissolve. Use a spatula to add to coconut cream mixture and stir.
3. Add maple syrup and whisk again until well combined. Place saucepan over medium heat and bring to a low bubble, whisking often. It will start getting thick.
4. Use a rubber spatula for stirring to ensure the curd isn’t sticking to the bottom or sides of the pan.
5. Remove from heat. Let rest for 15 minutes, then whisk once more and transfer to a glass bowl and cover. Refrigerate for 5-6 hours (or overnight) until completely chilled and set.
6. While chilling lemon curd, combine oats and almond or soy milk and chill for the same period of time in the refrigerator.
7. Serve by layering oats and lemon curd, topping with additional lemon zest, chopped fruit, nuts, or coconut flakes as desired.
Oatmeal Raisin Energy Bites
Make these tasty oatmeal balls the night before or morning of your Tough Mudder and bring them with you on the ride to Mudder Village. They’re the ideal on-the-go endurance breakfast or snack.
3/4 cup raisins
1 1/4 cup rolled oats (divided)
1 teaspoon cinnamon
1/2 cup peanut butter or almond butter
1 teaspoon pure vanilla extract
1/4 cup honey
1. In a food processor blend together the raisins, one cup of oats, and cinnamon.
2. After processing the dry ingredients, add the additional 1/4 cup of oats, nut butter, honey, and vanilla extract. Stir to combine.
3. Cover and let sit in refrigerator for an hour.
4. Once chilled, roll into small, bite-sized balls. Optional: sprinkle shaved dark chocolate on top.