Apple Cinnamon Overnight Oatmeal – Pre and Post Workout Fuel

This is the perfect jar of goodness that you can make the night before and you’re ready to rumble first thing in the morning. A great option for PRE and POST WORKOUT meal. Want to know why? Read below…

We all know how important it is to fuel the body with high-quality foods in order to be healthy. However, if you are looking to improve your athletic performance and reach specific fitness goals the timing and nutrient balance could make a huge difference in your results. A combination of high-quality protein and complex carbohydrates will support your workout efforts and help with both energy and recovery! 

Here are a few reasons why the carb/protein combo is so important:  

• The combination of high-quality protein and complex carbohydrates will slow digestion and provide you with lasting energy and allow for sustain endurance during your workout.
• Carbohydrates are your primary energy source – including carbs from whole foods 1-2 hours before your training session will give your body the fuel needed for your session and avoid break down of hard-earned muscle.    
• After workout carbs help facilitate the delivery of protein into your muscles for proper recovery and replenish your energy stores.  
• When a carb is eaten alone, a quick rise in blood sugar can occur, which can lead to increased hunger, cravings, and then fatigue.  The combo of protein with a carb helps to stabilize your blood sugar to avoid these symptoms! 
• Fuelling your body on a clean, plant-based protein 1-3 hours post-workout is the key to forming strong muscles and supporting long-term health efficiently.

Print Recipe

5 from 1 vote

Apple Cinnamon Overnight Oatmeal - Pre and Post Workout Fuel

This oatmeal is a quick, make-ahead breakfast and the perfect choice to enjoy before or/and after your workout. It’s vegan, dairy-free, and gluten-free and very satisfying! 

Servings: 2 servings

Author: Active Vegetarian

Ingredients

For the oats

• 1 and ¼ cup rolled oats - use gluten-free oats if allergic/intolerant to gluten.
• 2 tbsp chia seeds the more chia, the thicker the oats
• ¼ tsp cinnamon powder
• 1/2 tsp cardamom
• 2 tsp lemon zest
• 2 tsp orange zest
• 1 tsp rose water  optional
• 2 cups plant-based milk -   oat milk, almond milk, coconut mylk
• 2 tbsp raw agave or maple syrup

For the topping

• 1 apple peeled and diced
• 2 tbsp goji berries or raisins
• 2 tbsp pecans or walnuts chopped
• ¼ tsp cinnamon powder

Instructions

• Mix the oats, chia seeds, cinnamon, cardamom, lemon zest and orange zest in a large container. Add in the milk of choice, rose water (if using), and maple syrup. Mix to combine and set aside.
• In a separate bowl mix together all topping ingredients. Place about a tablespoon of this mixture in the bottom of your jar, layer with the oat and chia mixture and repeat until you fill the jar.
• Leave to set in the fridge overnight. Sprinkle the chopped nuts and more fruit (if desired) on top before serving.
• Overnight oatmeal will keep in the refrigerator for 2-3 days, though best enjoyed within the first 12-24 hours.

Looking for more plant-powered pre/post-workout ideas? Here are some of our other go-to’s: 

• Post Workout Sweet Potato Toast – 3 Different Ways
• Hulk Smoothie Bowl
• Strawberry Maca Shake
• Plant-powered Muscle Mylk 

Dedicated to your health & wellbeing, 

Zuzana