Bircher Muesli Overnight Oats
Porridge is a staple cyclists breakfast full of low GI carbs to keep hunger at bay and refuel before or after training. However when it’s hot or there’s little time to cook and prepare a hot breakfast, Bircher Muesli makes a good alternative as it’s eaten cold rather than hot.
Also known as overnight oats, Bircher Muesli recipes differ far and wide – some use fruit juice to moisten the oats, others using cream or yoghurt.
Personally I like to add grated or chopped apple into mine and soak it with milk or yoghurt to cut back on the sweetness and sugar content. A bit of cinnamon, a sprinkle of nuts and seeds for crunch, stir it all together quickly and you’ve got yourself a grab and go breakfast worthy of champions.
Bircher Muesli Overnight Oats
Ingredients
½ cup rolled oats
150-200ml milk of choice
1 apple, cored and grated or chopped (leave the peel on for extra fibre)
small handful of sultanas
small handful of almonds - chopped
½-1 tsp cinnamon
Method
Mix all ingredients together into a bowl.
Leave to soak overnight in the fridge
Eat straight as it is, or add additional fresh fruit, yoghurt, nuts seeds etc
For extra protein you can stir in a portion of protein powder into the recipe or use a high protein yoghurt together with the milk.
If you make up multiple portions, this will last 3-5 days in the fridge perfect to grab and go on mornings where you don’t have time to make breakfast.
Train Smart. Eat Smart. Perform Better
Gemma
Gemma Sampson RD APD
If you’re interested in nutrition coaching to ensure you get the most out of your training and performance, book an online sports nutrition consultation to get you on the path to success.