Quick Tasty Oatmeal Recipe for Triathletes, Runners, and Cyclists.

Typical bowl of oats
After living with many professional triathletes over the years I can safely say that oatmeal is one of the few commons things we share.

Oatmeal isn't rocket science and that is why I like it. I like that it is easy to prepare, digest, and inexpensive. I eat it nearly every morning because I know exactly how my body is going to feel and my stomach will respond. Some people like variety in their meals, I prefer consistency.  Last time I went out for a pancake breakfast I felt terrible afterward. With oatmeal I always know how my stomach is going to feel.

Those of you who eat oatmeal probably have your own recipes with your own mix-ins. For me I don't even vary the bowl from day-to-day.  Here is my own recipe:

- 1/2 cup of Quaker Oats 
- 1 cup of water

Microwave for 1 minute and 30 seconds and then add:

Quaker Oats
- 1/3 cup of raisins or dried tart cherries
- 1 very ripe banana 
- 1 tbsp of cinnamon
- 2 tbsp of 100% raw cocoa
- 1 tbsp of sugar or sugar substitute 
- 10-15 grams of whey protein

Stir it all up and enjoy!!

The total comes out to about 500 calories.

On a side note about the cinnamon and cocoa. I'm sure you know about antioxidants and you eat your blueberries because they are chalk full of them. For the record cinnamon has an ORAC (Oxygen Radical Absorbance Capacity) value of 131,420, Cocoa has an ORAC of 80,933, and blueberries have an ORAC value of 4,669. I wrote a little more about raw cocoa vs dark chocolate.

Lastly if you are a triathlete or endurance athlete, I have set up a FREE Ironman Q&A group on Facebook. Feel free to ask any question you might have about Ironman Training or endurance sports.


  1. That looks delicious! I've been hooked on oatmeal as well for a cheap and quick way to postpone the incessant stomach grumbling that seems to constantly plague me during big volume.


  2. Journey,

    It helps with hunger but make sure you are eating enough. It is very easy to over eat on easy days and under eat on hard days

    Thomas Gerlach
    Professional Triathlete