Matcha Overnight Oats is a great pre long workout option because it is rich in antioxidants and amino acid which then offers a slow release of caffeine that can last 4-6 hours – unlike other sources of caffeine. Each element in this recipe is designed to fuel an endurance bike or run session. Here’s the breakdown:
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Oats are a great source of carbohydrates and soaking them overnight helps to break down the starch and make them even easier to digest.
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Chia seeds are extremely absorbent, expanding up to ten times their original size when consumed. They slow the conversion of carbohydrates into sugar, meaning the carbs you eat with it (oats) will be able to fuel your body for longer periods of time.
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Bananas naturally contain electrolytes, such as potassium and magnesium, which are lost when we sweat. Bananas are perfect for replacing these critical nutrients and are great additions to any pre or post workout meal .
Ingredients:
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1/3 cup old fashion oats (increase to 0.5 cup if eliminating yogurt on race days)
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1/2 tablespoon chia seeds
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1/2 tablespoon flax seeds
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1/2 tablespoon organic matcha powder
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dash of cinnamon
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3/4- 1 cup nut milk
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1/2 mashed banana
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100g Plain nonfat Greek Yogurt (optional before a race or reduce portion size)
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Top with some fruit and nut of your choice
Preparation:
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In a mason jar (or alike) combine oats, chia seeds, flax seeds, matcha powder and cinnamon. Mix well. Then add mashed banana, yogurt and nut milk and stir. Cover and let sit in the fridge overnight or 5-6 hours. If you don’t tolerate yogurt well before a long run, eliminate it or add protein powder.
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Top with fruit and nuts and enjoy! (Serves 1)
