Workout Fuel to Get You Through

Whether you’re hitting the gym before work or after, or squeezing in a squat session during a busy weekend, when you’re stacked for time it can be tough to fuel your body quickly, nutritiously and efficiently.

The best pre- and post-workout nutrition solution? Overnight oats, of course.

If a morning session is more your thing, then great news, oatmeal has a low glycemic index which means it’s not going to cause a spike in your blood sugar and will also keep you fuller for longer. Make it the first thing that you chow down on before an AM cardio or strength session, and you’ll be laughing until lunchtime.

Now, what you put with your oats is the fun bit…

Nut Butter

This is a fantastic source of protein. Tasty and filling, and with the power to help keep your heart healthy, there’s no doubt you’ll want to get some of this in that Weck jar! Different nut butters have different strengths – like almond butter which has the most fibre and least amount of calories, or peanut butter which is packed with powerful antioxidant vitamin E as well as magnesium and potassium.

Whey Protein

Blitzing fat and building lean muscle takes a dedicated workout routine and something that can see you on your way to your body goals is, of course, whey protein. Whey protein is a complete protein and contains all 9 essential amino acids – think of these as the building blocks for muscle growth, which can help prevent muscle breakdown and assist in post-workout recovery. Not only does whey protein help keep hunger at bay thanks to its satiating powers, but the variety of flavours you can come across is almost endless. Mint chocolate whey protein overnight oats? Yes please!

Greek Yogurt

In a fuel-filled jar of overnight night oats, try swapping regular yogurt for Greek yogurt. As well as being an excellent source of protein, Greek yogurt is packed with calcium, zinc and potassium, which will all help to aid your workout recovery. There’s also the added benefit of probiotics which could help boost your immune system and keep your body firing – no more missed workouts due to the sniffles! For vegans, check out our vegan yoghurt alternatives article for some great (and tasty) suggestions.


Carbohydrates can, in part, help you get prepped for a fire-on-all-cylinders kind of workout. Bananas are great for boosting your potassium levels which, when you sweat, can take a dip. Fresh fruit like blueberries or raspberries help increase your fluid content and keep you hydrated – essential for both before and after exercising. And dried fruit like sultanas or dried cranberries will give you a burst of energy from their natural sugars, keeping you working harder for longer.

So whether you prefer to pound the treadmill and feel the burn of a high resistance workout, or spend some quality time with the free weights, know that overnight oats – whether before or after your workout – will help you get the most out of your time in the gym.

Have a play about with your own recipes using the above suggestions and let us know in the comments if you’ve created any champion combinations.

Remember, if you’re about to take on a new exercise routine or undertake a workout for the first time, always consult your doctor beforehand.

Need some more inspiration? Check out this tasty nut butter recipe:

Apple Cinnamon and Nut Butter Overnight Oats



Yield 2


Dry Ingredients

  • 1/2 cup organic rolled oats
  • 1 tbsp chia seeds or ground flax meal
  • 1/4 to 1/2 tsp ground cinnamon
  • 1 red apple, grated

Wet Ingredients

  • 1/3 cup unsweetened almond milk (or milk of choice)
  • 1/3 cup Greek yoghurt
  • 1/2 tsp vanilla extract
  • 1 to 2 tbsp nut butter (almond, cashew, peanut etc.)
  • 0 to 2 tbsp honey


  1. Whisk together all the wet ingredients in a medium sized mixing bowl until thoroughly blended
  2. Mix in all the dry ingredients
  3. Spoon into jars with a tight fitting lid
  4. Close and refrigerate for at least 4 hours, but preferably overnight before eating


Vegan Hacks: Use either maple/agave syrup, or stevia according to taste. Substitute Greek yoghurt for a vegan yoghurt alternative.

Make it Gluten Free: use gluten free rolled oats.

Nutrition Facts

Serving Size 275mL

Amount Per Serving

Calories 280

% Daily Value

Total Fat 10.5 g


Saturated Fat 3 g


Unsaturated Fat 7.3 g

Cholesterol 6.4 mg


Sodium 55.2 mg


Total Carbohydrates 41.4 g


Dietary Fiber 7.2 g


Sugars 20.9 g

Protein 9.5 g


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Leave a Reply