Simple Post-Workout Protein and Oatmeal Combo
Andrew Huberman’s post-workout meal is a balanced combination of protein and complex carbs, essential for muscle recovery and glycogen replenishment.
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.
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
Ingredient Costs: Cost of Recipe by Ingredient Measurements
Shopping Costs: Cost of Recipe with Brand New Ingredient Purchases
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