You’ve signed up for a marathon, now what?

The long runs, early mornings, and tired legs are one thing. But here’s the truth most runners learn the hard way: how you fuel your body is just as important as how many miles you log.

Marathon training is about more than just pavement pounding - it’s about smart routines, recovery, and the small daily choices that build endurance. That’s where protein overnight oats come in. This humble, prep-ahead breakfast might just be your secret weapon for energy, stamina, and stress-free mornings.

Let’s break down why.

Why Nutrition Is Key for Marathon Training

Training for a marathon is more than just logging miles — it’s a full-body commitment. While your training plan guides your workouts, your nutrition plan powers them.

Why Food Matters Just as Much as Miles

Every stride you take burns fuel. And the longer or harder you run, the more energy your body demands. Without the right nutrition, even the best training plan can fall flat. You’ll fatigue faster, recover slower, and risk illness or injury.

Think of it this way: your body is a high-performance engine. You wouldn’t go on a road trip without filling the tank first - so don’t hit your long run on empty.

The Three Pillars of Nutrition in Endurance Training

For runners, it’s all about balance. These three nutrients play a starring role:

Carbohydrates: Your body’s favourite fuel source - critical for stamina.

Protein: Helps build and repair muscles after intense training.

Fats: Support long-lasting energy and overall health (in moderation).

A well-fuelled runner is a strong runner - and protein overnight oats make balancing those macros super easy.

What Are Protein Overnight Oats?

You’ve probably heard of overnight oats, but protein overnight oats take this classic to the next level. They’re more than just convenient, they’re specifically built to support active bodies.

So, What Exactly Are They?

At their core, overnight oats are a mixture of oats soaked in liquid (like milk or a dairy-free alternative) and chilled overnight in the fridge. But when you boost them with added protein - like protein powder, Greek yoghurt, or nut butter - you turn them into a powerhouse meal.

Why Runners Love Them

No cooking required (great for early risers)

Customisable to fit your nutrition needs

Portable for those on-the-go mornings

Easily digestible - no heavy or greasy ingredients to weigh you down

It’s breakfast with performance benefits.

Why ELEAT Protein Overnight Oats?

Not all oats are created equal. ELEAT’s Overnight Oats are made with up to 20g of plant-based protein, zero added sugar, and indulgent but functional flavours like Dark Chocolate and Apple and Cinnamonl. They're made for busy runners who want results without the hassle.

Just add milk, soak, and go, no measuring, no guessing, just pure fuel.

Benefits of Protein Overnight Oats For Endurance Athletes 

So, how exactly do protein overnight oats support your training goals? Let’s break down the benefits for distance runners:

1. Sustained Energy Release

Thanks to the complex carbohydrates in oats, your body digests them slowly, giving you a steady stream of energy, ideal for long runs or tough workouts. No sugar spikes, no crashes, just fuel that lasts.

2. Muscle Support and Recovery

Endurance training breaks down muscle fibres,  protein helps rebuild them. By including protein in your breakfast, you’re giving your muscles what they need to recover faster and grow stronger. That’s crucial when you’re running several days a week.

3. Gentle on the Gut

Running on a heavy or greasy breakfast? Not fun. Oats are naturally soothing on the stomach, and when made with clean, minimal ingredients, overnight oats are easy to digest, even on early mornings. They won’t cause bloating or discomfort mid-run.

4. Convenience that Keeps You Consistent

Consistency is key in marathon training. But who wants to cook every morning? Overnight oats take 2 minutes to prep and are ready when you wake up. That means no excuses — just grab, eat, and go.

5. Customised for Your Needs

Need more carbs for a long run? Add a banana or dates. Want a protein boost post-run? Stir in a scoop of protein powder. Low on iron? Mix in some cacao or pumpkin seeds. With overnight oats, it’s easy to tweak your recipe to support your personal performance goals.

Ultimate Guide To Marathon Training with Protein Overnight Oats

As your mileage increases, your need for consistent, nutrient-dense fuel rises too. Protein overnight oats fit seamlessly into nearly every part of a training week — whether you're heading out for a long run, recovering from a hard workout, or enjoying a well-earned rest day.

Before a Run: Easy Energy Without the Crash

On training mornings, your goal is to eat something that digests easily but delivers long-lasting energy. A serving of overnight oats with a simple topping like banana or honey offers the carbohydrates your muscles crave, while added protein helps stabilise blood sugar and reduce hunger mid-run.

Aim to eat your oats 1–2 hours before a longer session, or 30–60 minutes before an easy run or shakeout. Oats are low in fat and fibre (unless you add more), so they won’t sit heavy in your stomach.

Try this combo:

Base: protein overnight oats
Add-ins: banana slices + drizzle of maple syrup + cinnamon

After a Run: Recovery Made Simple

Refuelling after a workout is essential for muscle repair and glycogen restoration. Protein overnight oats make the perfect post-run meal, especially when paired with ingredients that support recovery.

Boost the protein content with Greek yoghurt, a scoop of plant-based protein, or a side of eggs. Add in berries or cacao powder to fight inflammation and replenish antioxidants lost during training.

Post-run idea:

Base: ELEAT Choc Oats

Add-ins: scoop of protein powder + blueberries + almond butter

On Rest Days: Fuel Without Overloading

Rest days don’t mean “no fuel” days - your body is still repairing tissue and preparing for the next big run. Protein overnight oats are ideal because they’re satisfying without being overly heavy. Scale back your portion slightly if you’re not as hungry, and opt for lighter toppings like sliced apple, chia seeds, or a sprinkle of granola for texture.

Rest day go-to:

Base: ELEAT Cinnamon Roll oats

Add-ins: apple slices + flaxseed + spoonful of low-fat yoghut

Common Nutrition Mistakes Runners Make (and How to Avoid Them)

When you’re deep in marathon prep, your body becomes your most important tool, and how you nourish it can make or break your performance. Let’s look at some common pitfalls and how protein overnight oats can help steer you back on course.

🚫 1. Under-Fuelling on High-Mileage Days

Many runners underestimate how many calories they burn, especially during peak training weeks. Skipping or skimping on meals can lead to low energy, poor recovery, and an increased risk of injury. Overnight oats are a great way to make sure you’re getting enough carbohydrates and protein first thing in the morning to support your output.

Fix it: Double your oats, add nut butter, or include a post-run snack if your training load is high.

🚫 2. Skipping Breakfast Before a Run

Running fasted can work for short efforts, but consistently skipping breakfast,  especially on long or intense run days, can leave you feeling sluggish, dizzy, and underpowered. Overnight oats are an easy fix: prep them the night before and eat a few spoonfuls even if you're tight on time.

Fix it: Keep single-serve jars of overnight oats in the fridge for grab-and-go fuelling.

🚫 3. Overdoing Sugar or Ultra-Processed Snacks

Energy bars, pastries, and sugary cereals may give a quick spike in energy but often lead to mid-run crashes. Protein overnight oats offer complex carbs that break down slowly, providing steady energy without the sugar crash.

Fix it: Opt for natural sweeteners like mashed banana or maple syrup instead of high-sugar options.

🚫 4. Ignoring Recovery Meals

Recovery doesn’t stop at the cooldown. Skipping your post-run meal can delay muscle repair and leave you under-fueled heading into your next session. Overnight oats, especially when paired with extra protein or healthy fats, make for a no-brainer recovery meal — even if your appetite is low.

Fix it: Prep oats the night before and eat them cold or warm with high-protein toppings.

🚫 5. Going Too Heavy on Fibre or Fat Right Before Running

While fibre and healthy fats are essential, eating too much of either directly before a run can cause digestive distress. Oats have a moderate fibre content that’s ideal for pre-run fuelling, especially when portioned properly.

Fix it: Keep pre-run toppings light (e.g. banana, cinnamon, a touch of nut butter) and save higher-fat/fibre additions for later in the day.

Final Thoughts: Small Habits, Big Impact

Training for a marathon is a test of patience, persistence, and planning, and that includes your nutrition. Incorporating protein overnight oats into your routine isn’t just about convenience; it’s about giving your body the right fuel at the right time so you can train harder, recover smarter, and show up stronger on race day.

From early-morning long runs to post-run recovery and easy rest day meals, this simple prep-ahead breakfast fits seamlessly into your schedule. Whether you’re chasing a personal best or just aiming to cross the finish line feeling strong, fueling consistently with nutrient-dense meals like ELEAT’s protein overnight oats can make all the difference.

So go ahead, prep your oats, lace up your shoes, and trust the process. You’ve got the plan. You’ve got the fuel. Now it’s time to run your race.