The single best breakfast for early-morning lifters. Built the night before, eaten cold, and sitting at 35g of protein so you actually train in the fed state.

• Slow-release beta-glucan in oats keeps energy stable through long sessions.
• Chia seeds add 5 g of plant protein plus omega-3 ALA.
• Greek yogurt and casein give a sustained amino acid drip across morning training.

1. 1

   Add the rolled oats, chia seeds, protein powder and almond milk to a jar or container that holds at least 500 ml; whisk them together until no dry powder clumps remain.

2. 2

   Taste the mixture and, if desired, stir in the maple syrup now so it blends evenly.

3. 3

   Spoon the Greek yogurt on top of the oat mixture without stirring it in; it will form a creamy layer.

4. 4

   Dot the almond butter over the yogurt, then scatter the mixed berries on top.

5. 5

   Seal the jar with a lid and refrigerate for a minimum of 4 hours, ideally overnight, so the oats fully absorb the liquid and swell to a pudding-like consistency.

6. 6

   In the morning, give it a stir from the bottom to fold everything together; if it is thicker than you like, splash in 2 tablespoons of extra almond milk.

7. 7

   Eat cold straight from the jar or transfer to a bowl and add extra berries for freshness.

• Use cold milk and an extra splash if your protein powder thickens overnight.
• Add a shot of espresso for a coffee-flavor breakfast pre-workout.
• Top with crushed walnuts at serving for crunch and omega-3s.