How Oats Can Help Support Energy

Disclosure: This post is sponsored by The Quaker Oats Company.  All opinions are my own.

One of the reasons that people come to see me in my private practice in San Francisco is to learn more about how to manage their energy levels. Quality sleep and exercise are both great for energy levels, but healthy eating is also an important part of the equation.

Including whole grains in your diet can help support energy levels, and oats have a relatively unique nutrition profile compared to other whole grains. Oatmeal contains soluble fiber that may help slow digestion, and the release of glucose into the bloodstream, providing a slower supply of energy.

Many people claim that they don’t have enough time to eat, which can affect their energy, so I have created these principles that I have been using for years that I would recommend to anyone:

First off, I recommend eating small meals throughout the day, including fruits, vegetables, whole grains, fiber and protein to help keep you going.

I recommend eating breakfast within at least 90 minutes of waking to help provide energy. A breakfast that includes Quaker Oats helps support energy, and a good breakfast example is my hot chocolate oats smoothie made with oats. You can even have it in the afternoon.

With this smoothie, you get a good source of protein, and 4 grams of fiber from the ½ cup of rolled oats.

Visit to learn more about the benefits of oats and helping to support energy.

Hot Chocolate Oats Smoothie

Serving: Serves 1


1 ½ cups non-fat milk

½ cup Quaker Oats (Quick 1-minute)

1 small banana

1 tablespoon peanut butter (or almond butter)

1 tablespoon cacao powder

1 scoop protein powder * (whey, soy, pea, or rice)

*Note: to provide 20 grams of protein


  1. Combine ½ cup of oats with 1 cup of non-fat milk and cook for 1 minute
  2. Transfer cooked oats to a blender and add the remaining ½ cup of non-fat milk, banana cacao powder, peanut butter and a scoop of protein powder
  3. Puree until the smoothie reached your desired consistency

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