Overnight Oats

Aim: Post training refuel, and all round delicious brekkie!


Title: Overnight Oat Deliciousness (Serves 1)


Per Serving:

Based on average nutritional values of ingredients. Actual values will vary.

Protein: 38g

Fat: 7g

Carbs: 57g

Kcal: 443




Seriously delicious, and an awesome post training refuel! High in carbohydrates and protein so you can recover, adapt and train hard again in your next session! And also something you can prepare days ahead, for quick weekday meals where you might be rushing from training to work in more than a bit of a hurry!!


Carbohydrates are – in my opinion – a wonderful thing. It is the necessary fuel for maximal intensity exercise lasting longer than a minute. Glycogen, the carbohydrate energy store in our body, is used up to provide energy as we exercise at a moderate to high intensity. Unsurprisingly, low muscle and liver glycogen levels adversely impact both the all out intensity and reduce time to exhaustion at such intensities. Replenishing glycogen levels (by eating carbs) within 120 mins of heavy training has repeatedly been shown to maximise glycogen replenishment and thus support the ability to train harder for longer next time round – so called glycogen supercompensation.


And protein is the fundamental building block of muscle. Providing fast digesting protein in and around training has been shown to support muscular recovery and hypertrophy, depending on the training undertaken. The optimal amount will depend on the volume, intensity and muscles involved in your training session, as well as how big you are as a human!! Typically, around 25-30g appears to be sufficient.




Cooking time:

  • 5-10 mins prep

  • 5 mins cooking time




  • 60g porridge oats

  • 2 egg whites

  • 1 scoop whey (flavour of your choice – I like caramel!)

  • Water, to desired consistency

  • To serve:

    • 100g frozen mixed berries



  • Combine the oats, egg whites, whey and water and refrigerate overnight, or up to 3 days.

  • Cook over a gentle heat on the stove, or on a medium heat in the microwave, stirring every 30 seconds so the whey and egg whites cook into the porridge.

  • Top with the berries and eat!



Variations to consider:

  • For an extra kick and dose of Vitamin E and A, serve sprinkled with a pinch of dried chilli flakes.

  • If you want higher carb, increase the amount of oats.

  • If you want lower carb, replace some of the oats with grated courgette or carrot,

  • If you aren’t a fan of protein powder, but still want high protein oatmeal, use skim milk instead of water, stir in peanut butter powder, and / or top with high protein yoghurt.

  • For those looking for a higher fat content, add nuts, seeds, or nut butter, and / or make with whole milk instead of water.

  • Also consider switching up the fruit you top it with each day, for micronutrient variety!

© 2020 by Sinead Roberts
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