Pre-Run

Maple Banana Overnight Oats

Name: Maple Banana Overnight Oats
Prep time: 10 min
Total time: 10 min
Yield: 1 jar
Ingredients: 1 cup (80 g) rolled oats (not steel-cut); 1 cup (240 ml) unsweetened almond milk; 1 ripe banana, mashed; 2 tbsp (30 ml) maple syrup; 1 tsp honey; 1/4 tsp cinnamon; 1 small pinch of fine sea salt

A deliberately simple overnight oats recipe designed for long run morning. Unlike everyday oats loaded with chia, flax, and nuts, this version strips back the fiber and fat intentionally — giving you a high-carb, easy-to-digest fuel source that won't sit heavy or cause GI distress mid-run. The banana and maple syrup provide fast-acting carbs on top of the slow-release oats for sustained energy across your long effort.

10 minPrep time

1 jarServings

78gCarbs

8gProtein

⏱Eat 2-3 hours before your long run to allow full digestion. The combination of slow-release oats and fast-acting banana and maple syrup gives you sustained energy without spiking and crashing. Avoid adding chia, nuts, or seeds — the low fiber content is intentional to protect your gut on long efforts.

Instructions

Mash the ripe banana thoroughly in the bottom of a jar or container until smooth with minimal lumps.

Add the rolled oats, almond milk, maple syrup, honey, cinnamon, and salt. Stir everything together until well combined and the banana is evenly mixed throughout.

Cover and refrigerate overnight or for at least 6 hours. The oats will absorb the liquid and soften completely.

In the morning, give it a stir. Eat cold straight from the jar — no reheating needed. Do not add toppings that are high in fiber or fat before your run.

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