Overnight Oats: The Best & Easy Pre-Workout Meal

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Have you ever struggled to figure out what would be the best choice for a pre-workout meal? Or googling relentlessly in search of this perfect choice. The chaotic proportion figures of nutrition and various options getting thrown at our faces make us feel overwhelmed. If you have ever felt sluggish during a workout or finished a workout but still experience muscle soreness, Let’s deal with this once and for all.

Why is Pre-workout Meal important?

The pre-workout meal provides you with the energy required for the workout ahead. Ample energy will enable you to finish the workout without using up your muscle energy and also helps in the muscle recovery process. But, we just cannot simply stuff something down our throats and expect to see great results.

No matter, which kind of workout you are engaging with. Either it is weight training, Cross-Fit, Calisthenics, or Athletics / Sports, A good pre-workout meal is essential for optimum performance.

We need to be smart in this approach as our body will experience a shift in its process while working out and also after a workout. Let’s see how this can be done!

Pre-Workout Meal Macronutrients Guide

Keeping track of nutrition in your diet can be a difficult task but it can get easier if you break it down into 3-macronutrients. They are just 3-macros and each has a specific role to play. 

  1. Carbohydrates: This provides immediate energy for a workout, particularly for high-intensity training. Carbs will increase your glycogen stores and which is hugely required. Your carbs intake should be at least 45-60% of your meal.
  2. Protein: This does not play a big role in your pre-workout meal but it is still necessary for Muscle Protein Synthesis and greatly helps in Muscle Anabolism. This should be around 10-35% of your meal.
  3. Fats: This macronutrient has a bad reputation but it is also required for providing concentrated energy during workouts. Fats like Omega-3 and Omega-6 are essential for the healthy maintenance of our bodies. Consuming 20-35% of healthy fats will provide sufficient energy to your body.

Pre-Workout Meal Macronutrients Effect on Performance

  1. During the workout, your body focuses on using glycogen stores first and then relies on using muscle energy. This is called the catabolic state of your body, this will reduce the growth of muscles and recovery of muscles after a workout. Carbs are the fuel for your workout. They convert into energy faster than any other macro. Hence, they are the main source of energy and are preferred for high-intensity workouts.
  2. Proper nutrition will allow protein muscle synthesis, which is the opposite of a catabolic state. Where the body instead of using up muscle energy starts building the muscle.
  3. And finally, you need good enough energy to perform well during a workout and to not experience any fatigue.

How does Oatmeal fit in this category?

Oatmeal Nutrition

Oats is a multi-functional grain that has a wide range of health benefits. Oats have gained a significant reputation in the food industry as the FDA has accepted a health claim which states that consumption of 3g of soluble oat beta-glucan can reduce the risk of coronary heart disease. For every 100 grams of raw oats,

  1. Carbs: 66.3 g
  2. Protein: 16.9 g
  3. Fats: 6.9g

Oats are a good source of fiber, especially beta-glucan, and are rich in vitamins, minerals, and antioxidants. Even special, oats are the only food source of avenanthramides which are believed to protect against heart disease and also have cholesterol-lowering effects.

This perfect composition of macronutrients makes oats one of the best choices for a pre-workout meal. Now, let’s see when is the right time to consume it.


Optimally, It is best to consume oats about 2 hours before a workout. This is the ideal time frame to consume anything as your body will have a window between your meal and workout to supply your muscles and organs with macro-nutrients, vitamins, and minerals.

Oats vs other Grains

Oats are a versatile grain, they contain a higher content of protein, the composition of amino acids is more reasonable. They are considered an excellent source of functional food as they have higher levels of crude fat and are rich in polyunsaturated fatty acids, Vitamin E.

These grains also contain more than 20 distinct forms of avenanthramides. They help in the reduction of coronary heart diseases as they possess anti-inflammatory properties. 

Oatmeal Recipes

I don’t want to complicate the process of preparing oatmeal as this must be simple and easy to do. You are already preparing yourself for a workout, most probably with a busy work schedule. Let’s make this as easy as possible.

One great tip is to do this overnight. Yeah! Overnight Oatmeal is heaven by itself. There is literally no match to it. You are gonna enjoy how easy it is and how healthy & nutritious it is.

So, let’s do it.

  1. Grab a bowl and fill it with a cup of oats (rolled or instant, your choice).
  2. Add 2- tablespoons of Yoghurt / Greek Yoghurt.
  3. and add 2 cups of milk.
  4. Drop 2- teaspoons of Chia seeds into the mixture.
  5. Add 1- tablespoon of Honey / Maple Syrup.
  6. Stir it well and cover it. Keep it in the refrigerator overnight. That’s it!
  7. In the morning, you can add a piece of fruit like banana, blueberries, Apple, etc. you get it!

Oats Smoothie Recipe

If you want to get things done quickly then this is a great option. Smoothies will make it much easier and the digestion process gets much easier when compared to oatmeal.

  1. First, blend the oats finely.
  2. Add Honey / Maple Syrup, Banana, Peanut butter, Cocoa powder / Coffee powder.
  3. Blend everything into one mixture.
  4. Done! Pour it into a glass and top it with nuts if you want to.

Now that you have understood how oatmeal can be a great Pre-workout meal. You can modify these recipes as it fits your taste. Whatever you do, keep it in moderation and you can enjoy a delicious, highly nutritious Oatmeal and gain all the benefits it provides. Plus, Workout with great energy.

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