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A bowl of protein-packed oatmeal topped with marshmallows and a sprinkle of brown powder sits enticingly next to a glass of milk on a white surface, perfect for a post-workout treat.

Simple Post-Workout Protein and Oatmeal Combo

An asian woman standing in front of a kitchen full of oranges.Sophie Zhang
Andrew Huberman’s post-workout meal is a balanced combination of protein and complex carbs, essential for muscle recovery and glycogen replenishment.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Meal Type Breakfast
Cuisine American
Servings 1
Calories 304 kcal
Difficulty Easy
Ingredient Cost $3
Shopping Cost$31

Equipment

  • Blender (for protein shake)
  • Small pot or microwave-safe bowl (for oatmeal)
  • Spoon

Ingredients
 
 

Protein Shake:

  • 1 scoop whey protein powder any flavor, typically vanilla or chocolate
  • 8 oz cold water optional: almond milk or regular milk for extra creaminess
  • Ice cubes optional

Oatmeal Bowl:

  • ½ cup rolled oats
  • 1 cup water or milk of choice
  • 1 teaspoon honey optional, for sweetness, or maple syrup
  • Pinch cinnamon optional, for flavor

Instructions
 

Prepare the Protein Shake:

  • Add the whey protein powder to a blender with 8 oz of cold water or milk. Add ice cubes if you prefer a thicker shake.
    1 scoop whey protein powder, 8 oz cold water, Ice cubes
  • Blend on high until smooth. Pour into a glass and set aside.

Make the Oatmeal:

  • Stovetop Method: In a small pot, combine the rolled oats and 1 cup of water or milk. Bring to a boil, then reduce the heat and simmer for 3-5 minutes, stirring occasionally until the oats are cooked.
    1/2 cup rolled oats, 1 cup water
  • Microwave Method: In a microwave-safe bowl, combine the oats and water or milk. Microwave on high for 2-3 minutes, stirring halfway through.

Sweeten and Flavor the Oatmeal (Optional):

  • Stir in a teaspoon of honey or maple syrup and a pinch of cinnamon, if desired.
    1 teaspoon honey, Pinch cinnamon

Serve:

  • Enjoy the protein shake alongside the bowl of oatmeal, allowing the combination of protein and carbs to aid in muscle recovery and energy replenishment.

Notes

Customizable Shake: You can add a half banana or a handful of spinach to the shake for additional nutrients if desired.
Additions to Oatmeal: For added texture, sprinkle in some chia seeds, nuts, or berries.
Carb and Protein Balance: This meal provides the essential protein and carbohydrates needed post-workout, promoting effective muscle recovery.

Nutrition

Calories: 304kcalCarbohydrates: 38gProtein: 31gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 50mgSodium: 60mgPotassium: 249mgFiber: 4gSugar: 8gVitamin A: 80IUVitamin C: 0.04mgCalcium: 128mgIron: 4mg
Keyword Andrew Huberman, Muscle Recovery, Oatmeal, Post-Workout Meal, Protein Shake

Ingredient Costs: Cost of Recipe by Ingredient Measurements

Shopping Costs: Cost of Recipe with Brand New Ingredient Purchases

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