𝐂𝐨𝐥𝐝 𝐁𝐫𝐞𝐰 𝐂𝐨𝐟𝐟𝐞𝐞 𝐎𝐯𝐞𝐫𝐧𝐢𝐠𝐡𝐭 𝐎𝐚𝐭𝐬
𝘞𝘩𝘦𝘳𝘦 𝘢𝘳𝘦 𝘮𝘺 𝘤𝘰𝘧𝘧𝘦𝘦 𝘢𝘥𝘥𝘪𝘤𝘵𝘴 𝘢𝘵?! 🙋♀️
I am a little bit of a coffee addict so as you can imagine these oats were a must try for me. They’re so good and you can customize the portions and amounts based on your goals.
They’re great to prep ahead for a few days at a time or simply the night before a busy morning so you can grab and go with a healthy breakfast in the morning. Perfect for back to school right?!
20 grams of gluten free oats (𝘐 𝘭𝘰𝘷𝘦 𝘛𝘳𝘢𝘥𝘦𝘳 𝘑𝘰𝘦’𝘴 𝘰𝘢𝘵𝘴)
1 scoop coffee protein of choice (𝘐 𝘶𝘴𝘦𝘥 𝘤𝘢𝘧𝘦 𝘭𝘢𝘵𝘵𝘦 𝘴𝘩𝘢𝘬𝘦𝘰𝘭𝘰𝘨𝘺 𝘣𝘶𝘵 𝘢𝘯𝘺 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘸𝘰𝘳𝘬𝘴 𝘩𝘦𝘳𝘦 𝘢𝘯𝘥 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘢𝘭𝘸𝘢𝘺𝘴 𝘴𝘶𝘣 𝘧𝘰𝘳 𝘷𝘢𝘯𝘪𝘭𝘭𝘢 𝘰𝘳 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦 – 𝘵𝘳𝘺 𝘵𝘰 𝘭𝘰𝘰𝘬 𝘧𝘰𝘳 𝘢 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘧𝘳𝘦𝘦 𝘰𝘧 𝘵𝘩𝘪𝘯𝘨𝘴 𝘭𝘪𝘬𝘦 𝘴𝘰𝘺, 𝘢𝘳𝘵𝘪𝘧𝘪𝘤𝘪𝘢𝘭 𝘴𝘸𝘦𝘦𝘵𝘦𝘯𝘦𝘳𝘴 (𝘴𝘶𝘤𝘳𝘢𝘭𝘰𝘴𝘦, 𝘢𝘤𝘦𝘴𝘶𝘭𝘧𝘢𝘮𝘦 𝘱𝘰𝘵𝘢𝘴𝘴𝘪𝘶𝘮, 𝘢𝘴𝘱𝘢𝘳𝘵𝘢𝘮𝘦), 𝘷𝘦𝘨𝘦𝘵𝘢𝘣𝘭𝘦 𝘰𝘪𝘭𝘴, & 𝘥𝘦𝘹𝘵𝘳𝘪𝘯𝘴.
5 grams chia seeds
¼ cup cold brew coffee
½ cup unsweetened almond/coconut/cashew milk (𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘺𝘰𝘶 𝘭𝘪𝘬𝘦 𝘩𝘦𝘳𝘦)
Sprinkle of cinnamon and drop of pure vanilla extract
Mix together all of your ingredients well and refrigerate them at least overnight.
I topped it with Lily’s chocolate chips and a sprinkle of oats in the morning and they were amazing!
𝘈𝘯𝘺𝘰𝘯𝘦 𝘦𝘭𝘴𝘦 𝘢 𝘤𝘰𝘧𝘧𝘦𝘦 𝘭𝘰𝘷𝘦𝘳?
I talk all the time about how nutrition is an individual process that changes for everyone. When it comes to what to eat before and after a workout, different things work for different people. Some people can eat everything in sight, head to the gym and be fine. Others can’t eat a thing hours before a workout. But to be honest the only way to know what is going to work for you is to experiment. Over time I have learned that I do best when I don’t eat a lot before I workout. I also tend to workout at 8 in the morning. If I were to do a later workout I might be able to stomach more.
Some other things to consider and observe when experimenting with pre workout meals:
How long until you will be working out (how much time do you have to digest)?
How do you feel after eating carbs, proteins, or fats?
How much energy are you needing for your workout?
What foods do you tend to tolerate best?
What foods take a long time for you to digest?
Why I am sharing this with you in regards to this recipe? Because these have turned out to be one of my favorite things to eat before a workout. They are light, easy to make in the morning with zero prep time, and not super filling. They do however give me a little energy boost before my workout. Perfect combo for me. I encourage you to experiment and see if they work for you!
1/2 cup perfect fit protein (or any other brown rice protein of your choice)
1/2 cup unsweetened applesauce
8 egg whites
tsp. baking powder
dash sea salt
optional mix in of your choice: raisins, carob chips, dried cranberries, or fresh blueberries would all work well.
Preheat your oven to 35o degrees
In a mixing bowl combine the perfect fit with the baking powder, cinnamon, and sea salt.
Mix in your applesauce stirring slowly until combined.
Next add in your egg whites, 2 at a time mixing slowly until each is combined. Wait until all the egg is absorbed in the mix before adding in more.
Add in any optional mix ins you like.
Pour mixture into a greased muffin tin filling each cup.
Bake for 13-15 minutes until done.
Let cool and enjoy!
You’ll notice with these I skip the fat and make sure they are packed with protein and carbohydrates because that is what my body needs before a workout. For you it may be different!
What’s your pre-workout meal of choice?? Are you a morning or an evening exerciser?