charger Pre-Run

Maple Banana Overnight Oats

Name: Maple Banana Overnight Oats
Prep time: 5 min
Total time: 5 min
Yield: 1 jar
Cuisine: Canadian
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

Eat 2-3 h before

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.

skilletCook0 min

soup_kitchenPrep5 min

restaurantYield1 jar

boltCarbs~78g

water_dropSodium330mg

exerciseProteins~8g

grassFiber~11g

For your run

When: Eat 2-3 h beforeDetails
Eat 2-3 hours before your long run to allow full digestion. Slow-release oats plus fast-acting banana and maple syrup give sustained energy without a spike and crash. At about 11 g of fiber, mostly soluble from the oats, it sits fine for most runners. If your gut is sensitive, eat it closer to 3 hours out or use 3/4 cup of oats.
GI risk: Medium GI risk

Ingredients

Oats

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

Notes

Prep the night before so it is ready to grab straight from the fridge. Eat 2-3 hours before heading out. This gives your body enough time to digest without feeling full on the run. Do not add chia seeds, flax, or nuts. The oats already bring a fair amount of fiber, and more makes gut trouble on the run more likely.

Instructions

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

1 ripe banana, mashed

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.

1 cup rolled oats

1 cup unsweetened almond milk

2 tbsp maple syrup

1 tsp honey

1/4 tsp cinnamon

1 small pinch of fine sea salt

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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Maple Banana Overnight Oats

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