Early-morning swim sessions and athletics training don't leave much time for a proper breakfast — this solves that by doing all the work the night before. It's ready to grab straight from the fridge, which our Swimming guide specifically flags as the better option for early sessions over skipping breakfast altogether.
Ingredients
- 40g rolled oats
- 150ml semi-skimmed milk (or fortified dairy-free alternative)
- 2 tbsp Greek yoghurt
- 1 tsp chia seeds (optional)
- Handful of berries
- 1 tsp honey or maple syrup
Method
- Combine the oats, milk, yoghurt and chia seeds (if using) in a jar or container.
- Stir well, cover, and refrigerate overnight (or for at least 4 hours).
- In the morning, top with berries and a drizzle of honey. Eat cold, or warm gently if preferred.
Why this works for young athletes
The oats soften overnight into an easily-digested carbohydrate source, ideal for an early session where there's no time to wait for cooked porridge to cool. Milk and yoghurt add protein and calcium, and berries provide vitamin C alongside quick-access carbohydrate — a combination that works well before a session and doesn't sit heavy in the stomach, which matters for swimmers and runners in particular.
Good for
Early-morning training days, swimming galas, athletics meets, ages 8-16 — batch-prep 2-3 jars at once for a busy training week.
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.