Summer Berry Overnight Oats for Race Week Athletes

Why This Recipe Works for Athletes

Overnight oats are the ideal race week breakfast: prepared the night before, requiring zero cooking in the morning, and delivering sustained slow-release carbohydrates to fuel early training sessions or race day starts. The addition of summer berries provides natural antioxidants and vitamin C — nutrients that help manage race week inflammation and support immune function when training load is high.

Ingredients

  • 80g rolled oats
  • 250ml semi-skimmed milk (or oat milk)
  • 2 tbsp Greek yoghurt
  • 1 tbsp chia seeds
  • 1 tsp honey or maple syrup
  • 100g mixed summer berries (strawberries, raspberries, blueberries)
  • 15g flaked almonds or granola (to serve)

Instructions

  1. Add the rolled oats to a jar or bowl with a lid.
  2. Pour over the milk and stir in the Greek yoghurt, chia seeds, and honey until combined.
  3. Mix thoroughly so the chia seeds are evenly distributed — they’ll expand overnight and thicken the oats.
  4. Cover and refrigerate for at least 4 hours, or overnight for the best consistency.
  5. In the morning, stir the oats and add a splash of extra milk if the consistency is too thick for your preference.
  6. Top with the mixed summer berries and a scattering of flaked almonds or granola before serving.

Nutrition Notes

One serving provides approximately 450-500 calories, 18g protein, 65g carbohydrates, and 12g fat — an ideal balance for race week morning fuelling. The oats and chia seeds deliver sustained energy release, while the berries add natural sugars for a gentle quick-start boost. If you need more carbohydrates pre-race, increase the oats to 100g and add a banana on the side. Dairy-free: replace the milk with oat milk and the yoghurt with coconut yoghurt for equivalent results.

Prep time: 5 minutes | Servings: 1