Overnight Oats to Fuel your Runs


Typically, we’re having overnight oats in the morning and for many of you runners this may be before or after a morning run! Either way we’re going to be looking to get some essential carbohydrate to fuel our run, even more so if it’s an intense session! Why?

The reason having something like this recipe before an intense session is because when we wake up our liver glycogen stores are empty (stored carbohydrate in the liver) because they’ve been used and steadily released over night to maintain blood glucose levels.

It’s important to replace them because our liver glycogen stores have a direct relationship with being able to maintain blood glucose levels when performing intense exercise. And if we went off for that interval, tempo, track run we may find ourselves struggling a little. We may get through it but remember that the main purpose of a session like that is perform each effort as effectively as possible so you get the most out of it. Not to have those last couple of efforts being sub-par. 

If you’re doing a less intense effort, like a steady zone 2 run, the option is there for you to have it before or after – think about the duration of the run, how fatigued you currently are and how long you’ve been running for will guide the decision if you need it before.


The food choices I’ve gone for are a mixture of items that are low in fibre and provide a mixture of glucose and fructose meaning everything is absorbed quicker and replenishing those liver glycogen stores as efficiently as possible.  

If you’re taking this post workout I would recommend having a source of protein to go with it that amounts to about 0.4-0.5g/kg/bodyweight 

Vegan Maple Overnight oats – Serves 2

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100g Quick cook oats

300ml Almond milk

50g Maple Syrup - ~3tbsp

20g Madeira/brown sugar

Optional – ½ tsp Cinnamon 

BOSH it all in bowl or go hipster with a mason jar

MIX it together 

LEAVE to soak in the fridge for 2 hours or overnight


EXTRAS – can add a bit more maple syrup or chopped banana if a big session 

Nutritional Info per serving;


61g Carbs

6g Protein

6g Fat


Will Girling

Will is an Eastnine coach who has been in the industry for over 10 years now and been working as a sports nutritionist since 2014 working with amateur athletes all the way to professionals. His passion for nutrition comes not only from his qualifications from the ISSN and his MSc but also from cooking. Having cooked on Jamie Oliver’s renown YouTube cooking channel but also writing for many nationwide magazines providing recipes backed by science.

Marcus Sladden