A straightforward training-morning breakfast that combines carbohydrate for energy with protein from milk, yoghurt and nut butter — the same carbohydrate-plus-protein combination our sport guides recommend for a meal 2-3 hours before training or a match. Ready in 10 minutes, and easy to make ahead the night before as overnight oats if mornings are tight.
Ingredients
- 50g rolled oats
- 200ml semi-skimmed milk (or fortified dairy-free alternative)
- 1 tbsp Greek yoghurt
- 1 tbsp peanut butter or almond butter
- 1 small banana, sliced
- Handful of berries (fresh or frozen)
- Optional: 1 tsp honey
Method
- Add the oats and milk to a small pan and bring to a gentle simmer, stirring occasionally, for 4-5 minutes until thick and creamy.
- Remove from the heat and stir through the Greek yoghurt and peanut butter.
- Top with sliced banana and berries, and a drizzle of honey if using.
Why this works for young athletes
Oats provide slow-releasing carbohydrate to fuel a morning training session or match, while the milk, yoghurt and nut butter add protein and calcium — relevant across every age band, but especially during the growth-spurt years covered in our Support Growth guide. The banana and berries add quick-access carbohydrate plus vitamin C, which helps the body absorb iron from other meals later in the day.
Good for
Training-day and matchday breakfasts, any sport, ages 6-16 — swap the nut butter for sunflower seed butter for a nut-free version if needed for school.
This recipe provides general educational guidance and is not a substitute for advice from a GP or registered dietitian, particularly for a child with a diagnosed allergy or intolerance.