Overview
Overnight chia pudding is an excellent way to fuel up for a day of training or competition. The combination of chia seeds, almond milk, and maple syrup provides a rich source of healthy fats and carbohydrates, making it an ideal choice for athletes needing sustained energy without feeling heavy.
Ingredients
- 1/2 cup (120 ml) almond milk (or any milk of choice)
- 1/4 cup (40 g) chia seeds
- 2 tablespoons (30 ml) pure maple syrup
- 1/4 cup (40 g) almond butter (or nut butter of choice)
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon cinnamon (optional)
- Fresh fruit (e.g., banana, berries) for topping
Preparation
- In a mixing bowl, combine almond milk, chia seeds, maple syrup, almond butter, vanilla extract, and cinnamon. Stir until well combined.
- Pour the mixture into a jar or container with a lid.
- Seal the container and refrigerate overnight (or at least 4 hours) to allow the chia seeds to absorb the liquid and thicken.
- In the morning, stir the pudding and add a splash more almond milk if it's too thick.
- Top with fresh fruit and additional almond butter if desired.
- Enjoy immediately or pack it for travel; it keeps well in a cooler.
Macros
- Approximate Calories: 400 kcal
- Protein: 12 g
- Carbohydrates: 40 g
- Fat: 24 g
Coaching Tips
- Timing: Best consumed in the morning or 1-2 hours before a training session.
- Substitutions: Swap almond milk for coconut or oat milk; use honey instead of maple syrup if preferred.
- Make-Ahead: This pudding can be prepared up to 3 days in advance, making it a convenient option for busy schedules.