U.S. Olympic sport dietitian Bob Seebohar forks over his recipe for Super Oatmeal.

Whether you’re fueling up two hours before a workout or replenishing your energy stores within the hour after, Seebohar’s recipe can be prepared in three minutes using a rice cooker [i.e., hot pot] and the following ingredients:

•    Rolled oats or instant oatmeal packet
•    Whey protein
•    Dark cocoa powder
•    Ground flax
•    Fresh or frozen blueberries
•    Travel packet of raisins
•    Water or milk

Step 1: Pour water or milk into hot pot, and bring to a boil [should take between 30 to 60 seconds].

Step 2: Add rolled oats or instant oatmeal packet. Stir in whey protein powder and small scoop of dark cocoa powder.

Step 3: Add ground flax followed by fresh or frozen blueberries and a travel packet of raisins.

“I highly recommend [Super Oatmeal] for all of our athletes at the Olympic Training Center, in addition to outside athletes,” Seebohar says.

Not only are the ingredients inexpensive and portable, they also offer a number of health benefits. For instance, ground flax contains omega-3 fats that deliver nutrients to muscles, reduce inflammation and improve blood flow throughout the body. Dark cocoa and blueberries contain antioxidants, which help support your body during intense training; raisins provide added carbs along with vitamins and minerals.