Power Oatmeal for Endurance
When the snow is dumping, stoke is high, and waiting in line for a $10 Clif Bar sounds like a drag, utilize this easy recipe to give your body the fuel it needs to ski until last chair. Without getting too far in the weeds, let’s briefly discuss what matters nutritionally when you’re out on the slopes.
The physical demands of skiing are cyclical in nature. Because you spend time both skiing and waiting on the chairlift, your heart rate will most likely rise to a peak in the middle of your run and back down to a trough during the chairlift. As you experience fluctuations in heart rate variability, your body will rely on calories that are stored throughout your body for energy to burn in the hopes of keeping muscles performing their actions. Higher heart rates readily metabolize energy from carbohydrates whereas low heart rates metabolize energy from fat as it is oxidized, broken down, and released form your mouth in the form of CO2. This is why moderate to low intensity cardiovascular training that causes you to respirate (breath 02 in and C02 out) is so effective at targeting fat stores in the body.
But what on earth does all this have to do with skiing and oatmeal?!
This oatmeal recipe is a power-punch of just enough carbohydrates from steel-cut oats, fats from coconut shreds and nut butter, berries for quickly metabolized sugars that will readily be used as energy, and protein to help support the recovery of your muscles following your ski day. On top of that it tastes incredible.
I’ve been using this oatmeal recipe for years and It’s allowed me to keep skiing through the afternoon as long as I stay hydrated. I repeatedly return to it because it satisfies my 4 rules for pre-ski nutrient intake:
- Healthy Fats
- Complex Carbohydrates (oatmeals, sweet potatoes, whole grain breads etc)
- Fiber from fruit
- Protein for recovery
If those four items mean nothing to you, no sweat! Follow along, make the oatmeal before your next day on snow, and feel the benefits all the way until the lifts close. I’ve hyperlinked the items below to easily add them to your pantry.
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INGREDIENTS:
- 1 Cup rolled or steel cut oats
- 2 Cups water
- 1 Cup organic frozen berries of choice
- 1 Tablespoon Nutzo Nut Butter
- 1 Scoop Orgain Protein Powder (I recommend Vanilla)
- 1 Tablespoon Terrasoul Shredded Coconut
- 1 Tablespoon Terrasoul Raw Cacao Nibs (I just like the crunch)
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In a pot, mix together water and your oats of choice. Bring to a boil, let it boil for about a minute and reduce to a simmer on very low heat.
Add your favorite frozen berries, Orgain Protein Powder, and mix together until creamy. Let stand until the berries are warm and remove from heat.
Add Terrasoul shredded coconut and raw cacao nibs as a topping, sit down, and enjoy.
Remember to eat slow to assist your stomach in digestion and maximize nutrient uptake.
In Good Health,
Abe