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

   In a jar, whisk oats, chia, protein powder, and almond milk until smooth.

2. 2

   Layer Greek yogurt on top, then almond butter, then berries.

3. 3

   Seal and refrigerate overnight (minimum 4 hours).

4. 4

   Stir before eating. Add maple if you want it sweeter.

• 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.