Oat flour: The key to your post-workout meals
After an intense workout, your body needs quality fuel. Oat flour is an excellent choice, gentle on digestion, filling, and highly nutritious. It supports muscle recovery while providing long lasting energy. Oats are a complete food that boosts both performance and recovery.
But the benefits of oat flour go far beyond post workout nutrition. It helps keep you full longer, stabilizes blood sugar, supports healthy digestion, and provides natural fiber and protein. Whether your goal is building muscle, losing weight, or simply eating healthier, oatmeal is a complete, versatile ingredient that’s easy to include in any meal or snack.
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Oat flour or oat flakes: which is better for sport?
Oat flakes come from flattened oat kernels. They’re ideal for making porridge or energy bowls, providing plenty of fiber and texture.
Oat flour, on the other hand, is made by grinding these flakes into a fine powder. Its smooth texture makes it more versatile for recipes like pancakes, cakes, smoothies, or protein shakes.
You can add oat flour to a shaker with whey protein, blend it into a smoothie with bananas and some berries, or adjust the mix to suit your taste and nutritional goals.
You can easily find quality oat flour and rolled oats to make your own homemade recipes, whether it’s for energy snacks, pancakes, or hearty bowls of porridge.
Why oat flour is ideal after sport
Oats are a whole grain recognized for their richness in complex carbohydrates, fiber and vegetable protein. Unlike fast sugars, its carbohydrates are assimilated slowly, allowing muscle glycogen to be recharged without causing a blood sugar spike.
Oat flour, widely used in bodybuilding, also provides essential amino acids, iron, magnesium and zinc, all of which are vital for the repair of muscle fibers after exercise, and for the proper functioning of the energy metabolism.
Oat flour benefits: a healthy, gluten-free source of energy
One of the great benefits of oats is their balanced composition. It provides soluble fiber (beta-glucans) that promote satiety and help regulate cholesterol levels.
Another plus: oats are naturally gluten-free. This makes it an interesting option for those following a gluten-free diet or wishing to lighten their digestion. However, for very sensitive people, it is advisable to choose a certified “gluten-free” oat flour, as cross-contamination with other cereals can occur during processing.
How to use oat flour
Oat flour is very versatile and can be used in a variety of recipes. It makes a healthier, more complete alternative to refined flours in breads.
It is perfect for pancakes, providing a balanced and filling breakfast. Oat flour can also be added to protein shakes with whey to support muscle recovery.
You can blend it into smoothies with plant-based milk and fruits such as berries or bananas, adjusting the combination to suit your taste.
Finally, oat flour works wonderfully in muffins, cookies, and countless other baked goods.
Oat flour pancakes recipe
Ingredients:
- 150 g (5.3 oz) sifted oat flour
- 35 g (1.2 oz) sugar (adjust to taste)
- 1 teaspoon vanilla extract or 1 sachet vanilla sugar
- 40 g (1.4 oz) butter
- 1 egg
- 150 ml (5 fl oz) milk (adjust for consistency)
- 2 teaspoons baking powder
- Pinch of salt
Preparation Steps
Melt the butter.
In a bowl, mix the oat flour, sugar, vanilla extract or vanilla sugar, sifted baking powder, and a pinch of salt.
Make a well in the center, crack the egg into it, then add the melted butter and half of the milk.
Gently whisk from the center outward without overmixing. The batter should remain fairly thick.
Let the batter rest for 10 minutes. Gradually add the remaining milk a little at a time until you reach a softer consistency that will spread slightly in the pan.
Note: If the batter is too thick, add a little more milk.
Heat a non-stick frying pan and lightly grease it with butter using a brush or paper towel.
Pour a small ladleful of batter into the pan and cook until the top starts to set and the pancake can be easily flipped. Turn it over and cook until the other side is golden brown. Transfer to a plate and repeat with the remaining batter.
Serve the pancakes warm, generously drizzled with maple syrup, with a couple of knobs of butter and some fresh fruit such as banana, raspberries, or any fruit you like.
Why use oat flour in your post-workout meals?
Oat flour is a true ally for recovery after exercise. Rich in protein, fiber, and complex carbohydrates, it helps replenish energy and nourish muscles while adding a smooth texture and delicious taste to your recipes. Easy to use, it works equally well in pancakes, crepes, or smoothies.
Try adding oat flour to your post-workout meals today and notice the difference in your energy levels and daily fitness performance.
Oat Flour Pancakes : The perfect addition to your post-workout meals
INGREDIENTS
- 150 g sifted oat flour
- 35 g sugar (adjust to taste)
- 1 teaspoon vanilla extract or 1 sachet vanilla sugar
- 40 g butter
- 1 egg
- 150 ml milk (adjust for consistency)
- 2 teaspoons baking powder
- Pinch of salt
PREPARATION
- Melt the butter.
- In a bowl, mix the oat flour, sugar, vanilla extract or vanilla sugar, sifted baking powder, and a pinch of salt.
- Make a well in the center, crack the egg into it, then add the melted butter and half of the milk.
- Gently whisk from the center outward without overmixing. The batter should remain fairly thick.
- Let the batter rest for 10 minutes. Gradually add the remaining milk a little at a time until you reach a softer consistency that will spread slightly in the pan.
- Note: If the batter is too thick, add a little more milk.
- Heat a non-stick frying pan and lightly grease it with butter using a brush or paper towel.
- Pour a small ladleful of batter into the pan and cook until the top starts to set and the pancake can be easily flipped. Turn it over and cook until the other side is golden brown. Transfer to a plate and repeat with the remaining batter.
- Serve the pancakes warm, generously drizzled with maple syrup, with a couple of knobs of butter and some fresh fruit such as banana, raspberries, or any fruit you like.
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