Overnight oats are one of my favorite pre-long run meals, not only because they’re delicious, but also because they’re so practical. Most often, racing in any kind of substantial race means traveling and staying in a hotel. Which also often means the need to get creative with breakfast. I always advise athletes to start thinking about race day breakfast while they are training. It is important to train with the food you plan to eat on race morning.
Recently I decided to make a matcha version of a classic overnight oat recipe. Matcha is a great pre-run option because it is rich in antioxidants and amino acid which then offers a slow release of caffeine that can last 4-6 hours – unlike other sources of caffeine. Each element in this recipe is designed to fuel a long run. Let me break it down.
Oats – Oats are a great source of carbohydrates and soaking them overnight helps to break down the starch and make them even easier to digest.
Chia Seeds- Chia seeds are extremely absorbent, expanding up to ten times their original size when consumed. They slow the conversion of carbohydrates into sugar, meaning the carbs you eat with it (oats) will be able to fuel your body for longer periods of time.
Matcha – Matcha is a slow releasing caffeine source which can last up to 4-6 hours
Banana – Bananas naturally contain electrolytes, such as potassium and magnesium, which are lost when we sweat. Bananas are perfect for replacing these critical nutrients and are great additions to any pre or post workout meal
For this recipe I used NOW Foods oats, matcha and chia seeds! I love keeping my pantry well stocked with all the essentials and NOW Foods is a great source for all things pantry friendly. Ans don’t forget about that oat bowl topping – organic nuts and seeds that you can also find on the NOW Foods website. Getting good quality organic matcha is hard to find and can be costly so I was really excited to see NOW Foods offering an affordable option!
What race are you gearing up for? Try this before your next run and let me know what you think!
Recipe
- 1/2 cup old fashion oats
- 1 tablespoon chia seeds
- 1/2 tablespoon organic matcha powder
- dash of cinnamon
- 3/4- 1 cup nut milk
- 1 mashed banana
Directions
In a mason jar combine oats, chia seeds, matcha powder and cinnamon. Mix well. Then add mashed banana and nut milk and stir. Cover and let sit in the fridge overnight or 5-6 hours. Top with fruit and nuts and enjoy!
