Running In The Feed Zone: Recipe For Biju’s Oatmeal

Dr. Allen Lim is a sports physiologist who has worked with the biggest riders in professional cycling. One of his most influential contributions to the sport has been changing how the traditionally pasta-fueled peloton thinks about food.

Lim and professional chef Biju Thomas tested hundreds of recipes with Tour de France cyclists to find out what worked: what was easy to make, delicious to eat, and friendly to high performance. They share their favorite dishes in The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, now available from VeloPress.

As we near the fall marathon season, Competitor is pleased to release some favorite recipes to help you fuel your morning runs, recover from each workout, and fuel up for tomorrow. Check back every Tuesday for a new healthy, delicious and useful recipe. 

Servings > 2

Time > 10–15 minutes

Rice or pasta are common pre-race breakfast staples for professional cyclists, but at the 2011 Tour of California Chris Horner and the RadioShack team proved that oatmeal can be the breakfast of champions. Levi Leipheimer has mastered our recipe, and we hope it will become your favorite standby food too.

1 cup water

dash of salt

1 cup “old-fashioned” rolled oats

1–2 cups milk, depending on desired thickness

1 tablespoon brown sugar

1 tablespoon molasses

1 banana, chopped

¼ cup raisins

Use any kind of milk—dairy, soy, almond. Start with 1 cup and add more to achieve your desired consistency.

1. In a medium saucepan, bring the water and salt to a low boil. Add oats and cook, stirring frequently, about 5 minutes.
2. Add milk and brown sugar, and return the mixture to a low boil. Add molasses, banana, and raisins, continuing to stir until oatmeal reaches desired thickness. Remove pan from heat. Let rest for 10–15 minutes if you have the time.

Finish with a sprinkle of ground cinnamon and a splash of milk.

PER SERVING> Energy 490 cal • Fat 6 g • Sodium 181 mg • Carbs 102 g • Fiber 10 g • Protein 19 g

VIDEO: Chef Biju Thomas demonstrates how to make his oatmeal, a pre-race favorite.