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
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;