Training Nutrition - Overnight Oats 
Lets start with the morning, an essential time to fuel the body for the up and coming training ride or race. Although oats can be boring, they don’t have to be! Hopefully our recipe below will add a little excitement to you breakfast, as well as fuelling you properly for your ride. They contain carbohydrates and a range of healthy fats and protein. It’s low on the Glycemic Index, so it provides slow-release energy over a sustained period, which is perfect if you’re racing or heading out for a long training ride. 
100g of oats contains 65g of carbs and 17g of protein, before anything has even been added yet

A general rule we’d recommend is your pre ride meal to contain 1g of Carbs per KG of bodyweight
So a 70kg rider, should be aiming for a minimum of 70g of carbs to fuel there ride, as well as in ride food on top of this.
To intensify the flavours, try NEO's overnight oats. Soaking the oats over night helps to break down the phytic acids found in plant based foods, which inhibit our bodies to absorb minerals like zinc, iron, calcium and magnesium. It also makes life much easier for the mornings. Cinnamon is an essential ingredient for the mixture. It improves the insulin-receptor function, enhancing the ability to uptake glucose out of the blood and into the cells. It also helps to reduce inflammation, reduce oxidative stress and ease muscle soreness. 

Ingredients for 2 portions: -300ml milk of your choice -
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-200g porridge oats
-1 tbsp maple syrup/honey
-1 tbsp peanut butter
-1/2tsp cinnamon
-1 banana
-1 handful of blueberries

Method

Tip all of the ingredients into a jar. Stir well and seal the lid. Then leave it in the fridge overnight. Simple. 
You'll find all of ingredients soak into the oats and really intensify the flavours which is always great morale. You can adds nuts as a topping and heat it up if you prefer

If theres an ingredient or two you don’t like, then add your own and be creative. For example strawberries 🍓

Published by Sam Williams