What are Proats?
Proats = Protein + Oats.
I’ve been experimenting as of late with different types of meals before training along with training fasted to gauge how much of a difference it really does make along with which foods the body tends to respond best to. For my body I have found proats to be the winning formula, this comes down to the macronutrients of proats.
A small portion of protein and carbohydrates in the form of proats provides me with the energy and endurance to get through my heavy lifting sessions.
I have found cardio and fasting to be a winning combination, but when it comes to the weights a pre workout meal does seem to make a reasonable difference, I recommend proats as your first meal of the day or pre workout meal.
Here are my favourite…
Proats Recipes You’ll Fall In love With!
Hot Chocolate Proats
Ingredients:
½ cup oats
½ cup coconut milk
¼ cup water
1 scoop whey protein
1 tbsp. peanut butter
1 tbsp. cocoa powder
Method:
Combine milk, oats and water in a microwavable bowl.
Microwave for roughly 2 minutes.
Add the remaining ingredients and mix well.
Macronutrients:
40g protein
40g carbs
10g fat
Chocolate Fruit Proats
Ingredients:
½ cup oats
1 banana
1 apple
1 scoop chocolate whey protein
5g unsweetened cocoa
3g cinnamon
200ml skim milk
Method:
Slice your apple and banana into small chunks.
Add your oats, sliced fruits, cocoa and whey protein into a bowl.
Fill up the bowl with your 200mls of skim milk.
Mix well and enjoy.
Macronutrients:
40g protein
70g carbs
7g fat
Cinnamon Peanut Butter Proats
Ingredients:
½ cup oats
1 scoop vanilla whey protein powder
2 tbsp. greek yogurt
1 tbsp. peanut butter
½ cup unsweetened almond milk
Method:
Combine all ingredients into a bowl or glass and mix well.
Place in the fridge overnight to chill.
Enjoy!
Macronutrients:
30g protein
32g carbs
10g fat
Apple & Walnut Proats
Ingredients:
1 cup oats
2 cups almond milk
2 egg whites
1 tsp. cinnamon
Small handful of chopped walnuts
1 sliced apple
Method:
Cook your oats on the stove in a saucepan with your almond milk.
Whisk egg whites.
Stir your apple, cinnamon and walnuts into the cooked oats.
Fold in your egg whites.
Place mixture into a baking dish.
Add sliced apple and nuts to top if you wish.
Bake for 15 minutes @ 200 degrees Celsius.
Chocolate Cherry Proats
Ingredients:
½ cup oats
1 scoop chocolate whey protein powder
½ cup almond milk
1 cup pitted cherries (diced)
Combine all ingredients into a jar or bowl.
Stir well.
Refrigerate overnight.
Heat up and serve or serve cold.
Macronutrients:
30g protein
32g carbs
10g fat
Clean Eating Proats
Ingredients:
¼ cup oats
1 scoop banana whey protein powder
½ cup almond milk
½ cup water
3g cinnamon
1 tsp. flaxseed
Method:
Heat the oats in a pan along with your cinnamon, water and almond milk.
Cook until mixture thickens.
Once thickened, remove from the stove and mix in your flaxseed and protein powder.
Serve.
Macronutrients:
34g protein
23g carbs
8g fat
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