Big day mornings are chaotic. You are checking the surf report, packing boards, reviewing the schedule, and managing pre-session nerves. The last thing you need is a recipe that requires active cooking. These overnight oats are prepared the night before, stored in a single container, and eaten cold the moment you need them. No blender. No stove. No cleanup.
The macro profile is intentionally carbohydrate-dominant at 60 grams of carbs per serving. On a big day, your muscles need maximum glycogen stores for explosive power during short, intense efforts. Rolled oats are one of the best sources of sustained-release carbohydrates because they contain beta-glucan fiber, which slows glucose absorption and prevents the blood sugar spike-and-crash cycle that ruins your focus in the moment. The chia seeds amplify this effect with additional soluble fiber and provide omega-3 alpha-linolenic acid.
The protein content (24g) comes from a combination of Greek yogurt and protein powder, enough to support muscle function without making the meal feel heavy. Pro surfers on the WSL circuit often eat similar oat-based meals before big moments because the digestion timeline is predictable: eat 2 to 3 hours before your session and you will have steady energy without stomach issues. Read our complete pre-surf guide for more on big day timing.
Long day
Big Day Overnight Oats
Ingredients
- 1 cup rolled oats
- 1 cup milk (dairy or oat milk)
- 1/2 cup Greek yogurt
- 1 scoop protein powder (vanilla or unflavored)
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup
- 1/2 cup mixed berries (fresh or frozen)
- 2 tablespoons sliced almonds
- Pinch of cinnamon
- Pinch of sea salt
Instructions
- In a mason jar or container, combine rolled oats, milk, Greek yogurt, protein powder, chia seeds, maple syrup, cinnamon, and sea salt.
- Stir everything thoroughly until the protein powder is fully dissolved and the mixture is even.
- Seal the container and refrigerate overnight, or for at least 6 hours.
- In the morning, give the oats a good stir. If they are too thick, add a splash of milk to reach your preferred consistency.
- Top with mixed berries and sliced almonds. Eat cold straight from the container, which makes it ideal for big day mornings when timing is tight.
Nutrition Facts (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 436 kcal |
| Protein | 24g |
| Carbohydrates | 60g |
| Fat | 12g |
| Fiber | 8g |
| Sodium | 180mg |
Ingredients to macros
Values are estimates. Typical-value rows use common food-composition figures for the listed amounts. The listed total is the number published with this recipe. They will not always match.
| Ingredient | Amount | Pro g | Carb g | Fat g | kcal |
|---|---|---|---|---|---|
| Rolled oats | 1 cup | 10 | 54 | 5 | 300 |
| Milk (dairy or oat) | 1 cup | 8 | 12 | 5 | 120 |
| Greek yogurt | 1/2 cup | 10 | 6 | 0 | 70 |
| Protein powder | 1 scoop | 20 | 3 | 1 | 100 |
| Chia seeds | 1 tbsp | 2 | 5 | 3 | 60 |
| Maple syrup | 1 tbsp | 0 | 13 | 0 | 50 |
| Mixed berries | 1/2 cup | 1 | 9 | 0 | 40 |
| Sliced almonds | 2 tbsp | 3 | 3 | 7 | 80 |
| Typical-value estimate | 54 | 105 | 21 | 820 | |
| Listed on this recipe | 24 | 60 | 12 | 436 | |
How these numbers are calculated
Substitution note: swapping an ingredient changes that row and the total. Recalculate with the same method. The listed total is lower than a full-cup oat estimate. If you use a smaller oat portion, use the listed total. Cinnamon and salt are omitted.
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