The saga continues, from the man that brought you the peanut butter and jam smoothie now presents the delectable, the irresistible, PB&J Overnight Oats! When people refer to “breakfast of champions” this is what I envisage and pancakes of course. It’s absolutely delicious and packs in some serious carbs and protein for a tough training day. This breakfast will fuel you for hours! It’s a really refreshing and summery flavour as well as obviously being chilled so it’s a great breakfast for a hot day.
I read some slightly worrying research recently around berry consumption, controversial topic I know! Over 50% of men work out 3 or more times each week, but when it comes to choosing the perfect pre or post workout snack it seems convenience is more important than the potential health benefits.
New research reveals that the most popular snack men eat before or after exercising is fruit (36%), but this tends to be bananas (63%, and a great choice) or apples (49%). Less than one in ten men say they eat berries often when exercising. 20% opt for a heavy and slowly digesting pasta, 12% have an handy energy bar and 10% choose a sugary energy drink.
A recent study carried out by the University of Reading revealed that eating strawberries, raspberries, blackberries or blueberries can improve reaction times, stabilise mood and improve focus levels, as well as sustaining cognitive function for hours after consumption, making berries the perfect pre workout snack.
Not only that, berries contain polyphenols – antioxidants – which can help counter the toxins your body releases while exercising, as well as helping to reduce muscle soreness and inflammation. Berries can also help your body replenish its energy levels due to them containing complex carbohydrates.
The research of 2,000 people by British Summer Fruits also found that:
- Only 5% of men eat berries everyday.
- Of those who eat berries regularly, 35% say they are convenient to eat, 56% say it’s because berries are good for you and 12% get an energy boost from berries.
- Women are twice as likely to eat berries everyday than men.
- 45% of women eat strawberries regularly compared to 27% of men.
- Over half of men (54%) said the reason they don’t eat berries is because they’re too expensive. But a standard portion of fresh berries (7 strawberries, two handfuls of blueberries, 1 handful of blackberries or raspberries) works out at a similar price to buying a single banana or apple.
Choose your pre and post-workout snacks wisely and get more berry knowledge from Seasonal Berries.
PB&J Overnight Oats Recipe
- 1 cup of raspberries
- 1 cup of oats
- 1 cup of yoghurt
- 100ml of milk
- 1 tbsp. of Multipower vanilla whey protein
- 1 tsp. of honey
- 1 tbsp. of chia seeds
- 1 tbsp. of peanut butter
- Crush the raspberries with a fork and place into the bottom of your serving glass.
- In a small mixing bowl combine the; oats, yoghurt, milk, protein, honey and chia seeds.
- Pour into your serving glass and drizzle in the peanut butter as you go.
- Give it a gentle swirl to ripple the raspberries and peanut butter through the oats and then leave in the fridge overnight and enjoy in the morning.
One thing I didn’t add this time round but makes a great addition to this recipe is 1/2 a tsp. of cinnamon. Not essential but adds a little something I think. The choice is yours.
If you are on the hunt for another great PB&J recipe check out my PB&J Smoothie recipe HERE.