We don’t have to tell you that oats are good for you—chock full of carbohydrates, fibre and protein, they’ll fill you up and fuel you through a Tough Mudder (or a workout session). Carbs may get a bad rap in some circles, but they’re key to your Tough Mudder performance because your body relies on them for energy during exercise, especially while performing strength moves (hello, obstacles).
So try one, or all three of these healthy, delicious porridge-based recipes courtesy of Ginger Hultin, RD, owner of Champagne Nutrition, before you crush it on a Tough Mudder course.
Banana Ginger Oats
Make this porridge recipe while you gear up on the morning of your Tough Mudder or when you know you have a big day ahead of you. Simple but packed full of energy there’s no obstacle (on the course or off) that you won’t be able to handle after a bowl of this.
1 small/medium ripe banana
64g whole rolled oats
240ml milk of your choice
1/4 teaspoon cinnamon
1/2 teaspoon freshly grated ginger
1/2 teaspoon pure vanilla extract
1. Break the banana into pieces and place in a small pot with oats and milk.
2. Bring to a simmer and cook until the milk is absorbed and the oats are thickening.
3. Reduce to low heat and as you stir, mash the bananas up until they’re well combined.
4. Add cinnamon, ginger, and vanilla and cook until oatmeal is thick.
5. Remove from heat and garnish with coconut or chopped nuts if you’d like. Enjoy.
Coconut Lemon Curd Overnight Oats
Prepare this awesome overnight oats recipe the night before your Tough Mudder so you can wake up and cross one thing off your event day to-do list: breakfast.
1 14-ounce can full-fat coconut milk
3 Tablespoons lemon zest
1 Tablespoon freshly squeezed lemon juice
3 Tablespoons corn starch
3 Tablespoons maple syrup
64g whole rolled oats
1 cup unsweetened almond or soy milk
1. Combine coconut milk and lemon zest in a small saucepan and whisk together.
2. In a small mixing bowl, add lemon juice and corn starch and whisk to thoroughly dissolve. Use a spatula to add to coconut cream mixture and stir.
3. Add maple syrup and whisk again until well combined. Place saucepan over medium heat and bring to a low bubble, whisking often. It will start getting thick.
4. Use a rubber spatula for stirring to ensure the curd isn’t sticking to the bottom or sides of the pan.
5. Remove from heat. Let rest for 15 minutes, then whisk once more and transfer to a glass bowl and cover. Refrigerate for 5-6 hours (or overnight) until completely chilled and set.
6. While chilling lemon curd, combine oats and almond or soy milk and chill for the same period of time in the refrigerator.
7. Serve by layering oats and lemon curd, topping with additional lemon zest, chopped fruit, nuts, or coconut flakes as desired.
Oat Raisin Energy Bites
These tasty oat raisin energy mites are the perfect snack, whether that’s in Mudder Village after you’ve just earned your headband or when your stomach is rumbling and you’re hunting for a healthy treat.
255g cup raisins
425g cup rolled oats (divided)
1 teaspoon cinnamon
160g peanut butter or almond butter
1 teaspoon pure vanilla extract
1/4 cup honey
1. In a food processor blend together the raisins, one cup of oats, and cinnamon.
2. After processing the dry ingredients, add the additional 1/4 cup of oats, nut butter, honey, and vanilla extract. Stir to combine.
3. Cover and let sit in refrigerator for an hour.
4. Once chilled, roll into small, bite-sized balls. Optional: sprinkle shaved dark chocolate on top.
Looking for more healthy recipes? The Tough Mudder blog has plenty of simple, nutritious ideas to help get you through your training.