Defeating Runger: Overnight Oats

I just finished the 13.1 mile adventure (read: chafing-inducing, emotional roller coaster, painful but joyful shit show) that is a half marathon. Before that hour and forty-two minutes of running was six weeks of training, filled with easy short runs, weight lifting, and runs of increasing distances. Each time I would come back to my apartment after an intense workout, I would raid the kitchen, emptying our pantry of chocolate, fruit, peanut butter, leftovers and everything in-between. It is a case of what athletes affectionately call “runger.” Sister monster appetite to “hanger” (anger induced by intense hunger), runger causes bad moods that can only subside by stuffing one’s face with much needed snacks. Instead of consuming more calories than you’ve burned (like I admittedly did), eat smart after your workout to cement your progress and celebrate after that long run!

There is a lot of debate among runners, nutrition nerds and exercise enthusiasts as to what the proper eating techniques are to recover after working out. While I am not a registered dietician, I do belong in the three above categories that tend to debate this topic. What I have found to be the best strategy to recover from my workouts, fight off that damn runger and enjoy my food is to follow a 2:1 ratio of carbs to protein. Carbohydrates are essential, as you’ve burned off glycogen stores in long cardio sessions. Protein is equally necessary to repairing and building muscle. And just as important- your food should taste good!

The food that has proved successful in following this 2:1 ratio, beating runger and putting a smile on my face time and again is overnight oats. Overnight oats are packed with protein, whole grain carbohydrates and they taste delicious; I promise. There are lots of variations that you can do, so play around until you find what works best for your tastes of solidity, sweetness, and texture. To make overnight oats (or sit-in-the-fridge-as-you-work-out-oats), simply throw the ingredients in a bowl or mason jar, mix thoroughly, let them sit in the fridge for at least thirty minutes, and then throw desired toppings on top. They can be served cold, which often tastes killer after a sweaty workout, or can be heated in the microwave. I’ve included the classic and few of my favorite recipes, but feel free to experiment.

The Basic Recipe:
1/2 cup oats (rolled oats if you like it really smooth, or Steel Cut)
1/2 cup of almond milk (or milk, soymilk or coconut milk)
1/2 cup plain or Greek yogurt
1 teaspoon cinnamon
1-2 teaspoons maple syrup or honey (optional)
If you have chia seeds or flax meal, throw in a teaspoon of each to make it gel, but they’re not necessary

Mix all of these together in a bowl or mason jar and leave refrigerated overnight.
Or, you can make it before going to the gym or out for a run and by the time you get back, it will be good to go!

Once you are ready to eat them, top with any toppings you enjoy. Some of my favorites include banana, berries, kiwi, sliced apple, nuts, chocolate chips, granola and most of all- nut butter!
It tastes delicious either cold or heated up in the microwave with some additional milk.

Pumpkin Pie Overnight Oats
These are perfect for this time of year when the air feels crisp and you crave everything pumpkin!

1/2 cup oats
2 Tablespoons canned pumpkin
1/2 teaspoon cinnamon
1/2 teaspoon vanilla extract
1/2 teaspoon of pumpkin pie spice (if you don’t have on hand- ginger + cloves + nutmeg)
3/4 cup almond milk
1/4 cup yogurt
1 teaspoon chia seeds or flax meal, if available

Mix together and allow to sit in refrigerator overnight.
Top with maple syrup and pecans and enjoy!

Mocha Overnight Oats

This oatmeal offers just the sweetness you need to satisfying the desire to indulge after a tough workout, but the balance of carbs with sodium and protein is perfect. Add in the potassium from the banana and it’s muscle recovery’s dream!

1/2 cup rolled oats
1/2 cup milk of your choice
1/2 banana mashed, or your choice of sweetener
1/8 teaspoon vanilla extract
1 Tablespoon cocoa powder
pinch of salt
1 teaspoon chia seeds

Mix all ingredients together and refrigerate for a few hours. Top with additional milk depending on the consistency of oatmeal you prefer, chocolate chips or peanut butter if you’re an addict like me.

What are your favorite post-workout snacks? Do you try to follow any nutritional guidelines to prevent eating the pantry from runger? Send any other snacks or beloved oat recipes my way!

— Grace Jemison