Overnight oats recipes for triathletes on the go

As you’ve heard countless times, breakfast is the most important meal of the day, and it’s especially necessary if you’re planning to push your limits with a swim, bike, run, or gym session in the morning. The thing is, you’re already getting up early to do that workout, so you might not want to wake up even earlier to make breakfast, right? Well, with overnight oats, all of the prepping is done the night before, so all you have to do is grab your jar and enjoy as you fuel up for your workout.

What are overnight oats?

Oats are a great way to start your day and get you ready for a workout, as they are high in protein and fibre. Overnight oats are similar to regular oatmeal in that they require few ingredients and minimal prep work. The big difference is that while you cook regular oatmeal on the stove, overnight oats are prepared in the fridge after hours of soaking.

You will need a jar in which you can combine all of your overnight oats ingredients, then you’ll let them soak. The soak lasts at least two or three hours, but if you plan ahead and prepare them the night before, the oats will have your entire sleep to absorb the liquid in the jar.

Making your oats

There is a base recipe for overnight oats that will not change regardless of the flavour or type of oats you choose to make. As mentioned above, you’ll need a jar with a lid, and you will fill it with the two main ingredients: oats and milk (any milk you prefer will work, or you can substitute water). You want a little more milk than oats, but you can also add Greek yogurt if you want a little more flavour. If you decide to go the yogurt route, put a little less milk in.

You can also add chia seeds (these are great for gut health and they are a natural energy-booster) and honey or maple syrup for an added bit of sweetness. Here is a quick recipe for your base:

• 3/4 cup milk (unless you add yogurt, in which case you can drop this to 1/2 cup)
• 1/2 cup oats
• 1/4 cup Greek yogurt
• 1 to 2 tablespoons honey or maple syrup
• 2 teaspoons chia seeds (optional)

All you have to do is put these ingredients in your jar, put the lid on, and shake until they’re combined. From there, you can move on to customizing your recipe and folding in whatever other ingredients you like. You can add any fruits, toss some nut butter into the mix, add chocolate or cinnamon. The options are endless, and once you have everything you want in the jar, leave it to soak overnight. By morning, your oats will be ready, and all that’s left to do is enjoy this simple but tasty breakfast ahead of your workout.