Power Breakfast: Oats, Nuts and Berries

Power Breakfast: Oats, Nuts and Berries
Presented by Spartan Training®

3 Reasons to Eat a Breakfast of Oats

A different kind of fiber.  Scientific studies have concluded that oats contain a special kind of fiber called beta-glucan found to be especially effective in lowering cholesterol.

More protein and fats. Compared to most whole grains, oats are higher in protein and healthy fats, and lower in carbohydrates.

Polyphenols. Oats contain more than 20 unique polyphenols called avenanthramides, which have strong anti-oxidant, anti-inflammatory, and anti-itching activity.

Overhaul your diet in a week with the  Spartan 7 Day Meal Plan

The Recipe

½ cup old fashioned oats made with water or nut milk

1 tbsp hemp hearts pinch of cinnamon

¼ cup berries

1 tbsp walnuts

Ingredient notes:


As early as 2000 BC the Egyptians were using cinnamon in perfumes and in the embalming processes. It also appears in ancient Chinese botanical texts on medicine. During the Middle Ages, the Arab traders who brought cinnamon to Europe via difficult overland trade routes carefully guarded their knowledge about where it came from, making the spice an extremely expensive commodity At one point in time, cinnamon was more precious than gold.

The increased popularity of endurance events has peaked interest in understanding how to better fuel aerobic activity, which tends to require a larger percent of fuel from the macronutrient of fat vs the anaerobic drive to pull carbohydrates. The metabolic efficiency of the athlete is going to dictate which fuel source is most easily converted, and not everyone does well fueling with fats over carbohydrates. But for those interested in becoming more fat adapted, reducing carbohydrate intake, or looking to incorporate calorically dense fuel for an endurance event, nuts and nut butter can be a great option.


Walnuts are a great option since they contain the highest percent of Omega-3 alpha linolenic acid (ALA), an essential fatty acid which helps decrease inflammation, per one-ounce serving. Walnuts also provide phosphorus for energy production and magnesium to help regulate blood sugars.


If you’ve been following Spartan’s progressive training plans you’ve no doubt reached new levels of athletic performance, body composition, and an innate ability to go deep into the pain cave. Nice. Keep the momentum by making sure that your nutrition can meet the demand.

Oxidative stress from training is brought on by chemical reactions that produce free radicals. These free radicals cause chain reactions within the body that may damage cells.   Berries contain powerful antioxidants that help neutralize the effects of free radicals, thereby reducing cell damage.