In Sports, Winning Takes Smart Nutrition
Spring is here, and that means one thing: it’s time to level up your game! One of the best ways to boost your performance on the field? Eating smarter. That’s right—your nutrition greatly affects how you train, play, and recover. And guess what? Oatmeal might be the secret weapon you didn’t know you needed!
Soccer is a Game of Control—And You Can Control Your Nutrition
Oatmeal is a go-to fuel for many soccer players, but you might have some questions:
- Is oatmeal actually good for soccer players?
- Are steel-cut oats better than quick oats?
- Does oatmeal really “stick to your ribs” and keep you full?
- And the big one—why would anyone eat oatmeal if it’s so gluey?!
Let’s break it down and find out why oatmeal deserves a spot in your training diet. 
What Makes Oatmeal a Soccer Superfood?
Oatmeal (aka porridge) comes from oats processed in different ways—steel-cut, rolled, or quick oats. No matter how they’re prepared, they all deliver:
✅ 100% whole grain power
✅ Protein for muscle recovery
✅ Fiber for sustained energy
✅ Key vitamins and minerals to keep you strong
The biggest differences? Cooking time, texture, and whether they’re fortified with extra nutrients.
How to Make Oatmeal Work for You
The best part about oatmeal? It’s super versatile. Here’s how you can customize it to fit your taste and fueling needs:
🔥 Boost It with Protein: Cook oats in milk instead of water for extra protein and creaminess.
🥓 Go Savory: Try cooking oats in broth, adding cheese and spinach, and topping with a poached egg.
⚽ Replace Lost Sodium: Sprinkle a little salt on your oats—it helps bring out flavor and replaces what you sweat out on the field.
🍯 Fuel Up with Carbs: Add natural sweeteners like honey, maple syrup, or fruit to give your muscles the quick energy they need.
🥜 Make Overnight Oats: No time in the morning? Prep them the night before! Mix oats, milk, Greek yogurt, and fruit in a jar, then refrigerate overnight.
Which Type of Oatmeal is Best?
It depends on your preference and schedule:
- Steel-cut oats: Chewy texture, takes 20–30 minutes to cook. Great for overnight slow cooking.
- Old-fashioned oats (rolled oats): Cooks in 5–10 minutes, firmer texture. Great for overnight oats.
- Quick oats: Ready in 1 minute, smoother texture.
- Instant oats: These are super fast but often come with added sugar—check the label before eating!
Final Score: Oatmeal Wins for Soccer Players
No matter how you prepare it, oatmeal is a powerhouse food that keeps you fueled, focused, and ready to dominate on the field. So next time you need a game-day breakfast or a quick recovery meal, give oats a shot—you might just find your new favorite pre-game ritual!
Smart Nutrition for Soccer Players Recipe:
Peanut Butter & Chocolate Chip Muffins (Gluten-free)
This healthy-ish muffin is made with oat flour (rolled oats pulverized in a blender or food processor until they look like flour). The recipe can be made as either a muffin or a cupcake. It’s yummy for fueling up before and/or refueling after your workout.
2 eggs
3/4 cup (180 ml) milk
2 tablespoons canola oil
1/2 cup brown sugar
1/2 cup peanut butter, preferably all-natural
1 teaspoon vanilla extract
1 1/2 cup oat flour
1 tablespoon baking powder
3/4 cup (dark) chocolate chips
- Preheat oven to 350 degrees F. (180° C).
- Prepare 12 a 12-muffin tin with a light oil coating or use paper baking cups.
- Mix in a medium bowl, the eggs, milk, oil, brown sugar, peanut butter, vanilla extract, oat flour and baking powder. Stir well.
- Fold in 1/2 cup of the chocolate chips into batter.
- Add batter evenly into the 12-muffin tin.
- Distribute the extra 1/4 cup chocolate chips evenly to the top of each muffin.
- Bake for 12-15 minutes or until a cake tester comes out clean.
Yield: 12 muffins
Total calories: 3,000; 250 calories per muffin; 27 g carb; 7 g protein; 13 g fat
The recipe is courtesy of Kate Scarlata RD, author of The Low FODMAP Cookbook.
Visit https://nancyclarkrd.com/product/sports-nutrition-guidebook-fifth-edition/ to purchase Nancy Clark’s book.
The Peanut Butter Chocolate Chip Muffin recipe (see below) from my Sports Nutrition Guidebook is a good pre-exercise energy booster and tasty way to boost your oat intake. Enjoy!
Visit NancyClarkRD.com for more information.
