To keep properly fueled despite her busy schedule, competitive runner and fitness trainer Angela Tieri started making overnight oats. Learn how.
“I run my own personal training and coaching business so that means my mornings always start early. Most days of the week I’m at work by 6am and training with clients non-stop until noon. And then comes my workout. I’m a competitive marathon and ultra runner, so I am always training and always hungry. To keep properly fueled despite my busy schedule, I started making overnight oats. These oats have real sticking power, keeping me full for at least 4-5 hours which prevents unnecessary snacking on less healthy options. Having breakfast already made the night before allows me to maximize my sleep and recovery, saving me valuable time in the morning before I start my day. Plus, they’re delicious and packed with ingredients athletes need to keep them fueled.
On Sunday evenings I make 5 servings of oats to last me through the week. The oats are easily digested but the yogurt and nut butter add protein and fat to slow digestion. Chia seeds add a hit of omega-3s, and berries and cinnamon both have anti-inflammatory properties. This breakfast does it all, and there are plenty of options to customize it to your liking. Overnight oats also make great pre-long run or race fuel as well, so make your batches big and always have this on hand for when your schedule gets hectic.”
Overnight Oats by Angela Tieri
Fitting together work and training and life can sometimes be a delicate balance of squeezing minutes out of your day just to do all the things you need to do. For athletes who need to plan their meals for long work and training days, take a note from coach, personal trainer and local speedster Angela Tieri’s playbook and have a quick grab-and-go option to save you time in the morning and keep you fueled all day. The combination of oats, yogurt and nut butter are easy on the stomach but provide calories for 4-5 hours. Customize it with your favorite fruit or keep it simple with cinnamon for its anti-inflammatory properties. Make them in batches to last you all week, and maybe a little extra to share with your hangry-prone training partner or cubicle neighbor.
- ½ cup steel cut GF oats
- ⅓ cup whole milk plain greek yogurt
- ⅔ cup water or unsweetened milk of choice
- 1 tbsp chia seeds
- 1 tbsp cacao powder
- 1 heaping tbsp nut butter
- Few shakes of cinnamon
- Pinch of salt
- Handful of blueberries or other fresh/frozen fruit
Mix all ingredients together into a mason jar or container with a tight-fitting lid. Close and refrigerate for at least 4 hours. Grab and go in the morning or pair it with a Taper IPA as your end of the day snack to hold you over till dinner.
Angela Tieri is a runner living in Mill Valley. She is a Lululemon Ambassador, trainer at Diakadi, owner of Tieri Training where she coaches athletes of all abilities and a member of Impala Racing Team. You can usually find her leading the Lululemon Run Club around the hills of the Grant Avenue location or crushing singletrack in the Marin Headlands. Angela is always on the go. Catch her if you can–which might be hard considering she just ran a stunningly impressive 2:58 at the New York City marathon earlier this month. When she isn’t out running, she’s hanging out with her favorite training partners, her fiancee and her dog. Follow her on Instagram @tieri_training or her blog for running tips and inspiration.