High-protein oats

Type: Breakfast (post-long-run) · Typical slot: Post-long-run breakfast OR post-long-session lunch · Time: 10 min · Lunch-friendly: yes (eat cold, like overnight oats) · Batch: no

Specifically designed for the meal after a long run or hard ride — protein for repair, carbs for glycogen, low effort to make when you’re wrecked.

Ingredients (2 servings)

• 120g rolled oats (80g G / 40g Harshitha)
• 400ml milk (250ml G / 150ml Harshitha)
• 50g whey protein, vanilla (30g G / 20g Harshitha)
• 1 banana, sliced (split 60/40)
• 100g mixed berries
• 20g almond butter (12g G / 8g Harshitha)
• 15g honey or maple syrup (10g G / 5g Harshitha)
• Cinnamon

Method

1. Combine oats and milk in saucepan. Simmer 4–5 min, stirring, until creamy.
2. Off heat, stir in protein powder (don’t add to boiling — clumps).
3. Top with banana, berries, almond butter, drizzle honey, dust cinnamon.

Macros (per person)