Apple Cinnamon Overnight Oatmeal – Pre and Post Workout Fuel

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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.
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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


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


  • 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
  • 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.
Did you make this recipe?Tag @activevegetarian on Instagram so we can share it.

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

Dedicated to your health & wellbeing, 

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