Run Down the Stairs Overnight Oats

Run Down the Stairs Overnight Oats

Snack, Breakfast
I laughed out loud when Dublin footballer Paul Flynn said he wakes in the mornings and literally runs down the stairs to have his chocolate-flavoured overnight oats.
4.60 stars from 5 votes
For Exercise Day
Prep Time 3 mins
Total Time 3 mins
Performance Benefits

Athletes have called overnight oats a ‘game changer’ because they are so practical, easy to make and you know exactly what amount of protein and carbohydrate is in the meal. This recipe provided a good quantity of each marconutrient making it a simple on the go breakfast on a busy day of training.

Health Benefits

Porridge oats are a great source of a type of fibre called Beta-glucans, which have been shown to help regulate our blood sugar levels and have cholesterol lowering effects.

Expert Tips

Soaking oats and seeds overnight makes them easily digested.

Consume two servings for a higher energy and carbohydrate breakfast to fuel your day on days of high intensity exercise.


  • 50 g Oats
  • 200 ml Milk (more or less depending on how thick you like it)
  • 2 tbsp Greek yoghurt
  • 1 scoop Whey protein powder (chocolate)
  • 50 g Mixed berries (fresh, plus more to serve)
  • 1 tbsp chia seeds
  • 1 tbsp Almonds (chopped, plus more to serve)
  • 1 tbsp Almond butter (or peanut butter)


  • Stir all the ingredients together in a bowl.
  • Pour into an airtight container and place in the fridge for the night.
  • In the morning top with more berries, nut butter or nuts.



Serving: 1ServingCalories: 305kcalCarbohydrates: 24gProtein: 21gFat: 14gSaturated Fat: 3.5gPolyunsaturated Fat: 3.5gMonounsaturated Fat: 6.4gTrans Fat: 0.13gCholesterol: 16mgSodium: 417mgPotassium: 517mgFiber: 5.8gSugar: 7gVitamin A: 41ugVitamin C: 2.5mgCalcium: 297mgIron: 1.8mg
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