{"id":12625,"date":"2026-02-23T11:42:48","date_gmt":"2026-02-23T10:42:48","guid":{"rendered":"https:\/\/athleatcoach.com\/?p=12625"},"modified":"2026-04-27T11:21:38","modified_gmt":"2026-04-27T09:21:38","slug":"overnight-pudding-oats","status":"publish","type":"knowledge_base","link":"https:\/\/athleatcoach.com\/en\/knowledge_base\/overnight-pudding-oats\/","title":{"rendered":"Overnight Oats with High Protein Pudding and Raspberries"},"content":{"rendered":"&#13;\n<h4 class=\"wp-block-heading\"><span style=\"color: #006900;\"><strong>Why is this recipe ideal for athletes?<\/strong><\/span><\/h4>&#13;\n&#13;\n<p>\u00a0<\/p>&#13;\n<p>\ud83d\udcaa High protein content<\/p>&#13;\n<p>\u2764\ufe0f Good for gut and heart health<\/p>&#13;\n<p>\ud83d\udd0b Complex carbs for recovery<\/p>&#13;\n<p>\ud83c\udf31 High micronutrient density<\/p>&#13;\n<p>\u23f1\ufe0f Short prep time<\/p>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 32px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"1024\" class=\"wp-image-12622\" style=\"width: 638px; height: auto;\" src=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/Joern-Bilder-square-1024x1024.jpg\" alt=\"\" srcset=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/Joern-Bilder-square-1024x1024.jpg 1024w, https:\/\/athleatcoach.com\/wp-content\/uploads\/Joern-Bilder-square-980x980.jpg 980w, https:\/\/athleatcoach.com\/wp-content\/uploads\/Joern-Bilder-square-480x480.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 33px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<h3 class=\"wp-block-heading\">\ud83c\udf31 <strong>Important Nutrients at a Glance<\/strong><\/h3>&#13;\n<p><\/p>&#13;\n<p>This protein porridge includes:<\/p>&#13;\n<p><\/p><\/p>\r\n<ul class=\"wp-block-list\">&#13;\n<li><strong>Fiber<\/strong> \u2013 promotes digestion and provides long-lasting satiety<\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>Magnesium<\/strong> \u2013 supports muscle and nerve function<\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>Iron<\/strong> \u2013 important for oxygen transport in the blood<\/li>&#13;\n\r\n\r\n&#13;\n<li>Vitamin C \u2013 promotes iron absorption and supports the immune system and protects against reactive oxygen species<\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>Calcium<\/strong> \u2013 strengthens bones and supports muscle contraction<\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>Omega-3 fatty acids<\/strong> (from chia or flax seeds) \u2013 have anti-inflammatory effects and support recovery<\/li>&#13;\n<\/ul>\r\n<p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 30px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<h2 class=\"wp-block-heading\"><strong>Macros (per serving)<\/strong><\/h2>&#13;\n<p><\/p>&#13;\n<figure class=\"wp-block-table\">&#13;\n<table class=\"has-fixed-layout\" style=\"width: 214px;\">&#13;\n<tbody>&#13;\n<tr>&#13;\n<td style=\"width: 102.275px;\"><strong>Calories<\/strong><\/td>&#13;\n<td style=\"width: 98.125px; text-align: center;\">534 kcal<\/td>&#13;\n<\/tr>&#13;\n<tr>&#13;\n<td style=\"width: 102.275px;\"><strong>Protein<\/strong><\/td>&#13;\n<td style=\"width: 98.125px; text-align: center;\">36 g<\/td>&#13;\n<\/tr>&#13;\n<tr>&#13;\n<td style=\"width: 102.275px;\"><strong>Carbs<\/strong><\/td>&#13;\n<td style=\"width: 98.125px; text-align: center;\">61 g<\/td>&#13;\n<\/tr>&#13;\n<tr>&#13;\n<td style=\"width: 102.275px;\"><strong>Fats<\/strong><\/td>&#13;\n<td style=\"width: 98.125px; text-align: center;\">13 g<\/td>&#13;\n<\/tr>&#13;\n<tr>&#13;\n<td style=\"width: 102.275px;\"><strong>Fiber<\/strong><\/td>&#13;\n<td style=\"width: 98.125px; text-align: center;\">14 g<\/td>&#13;\n<\/tr>&#13;\n<\/tbody>&#13;\n<\/table>&#13;\n<\/figure>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 30px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<h2 class=\"wp-block-heading\"><strong>Ingredients<\/strong><\/h2>&#13;\n<p><\/p>&#13;\n<figure class=\"wp-block-table\">&#13;\n<table class=\"has-fixed-layout\" style=\"width: 245px; height: 200px;\">&#13;\n<tbody>&#13;\n<tr>&#13;\n<th style=\"text-align: left; width: 148.225px;\">Ingredient<\/th>&#13;\n<th class=\"has-text-align-left\" style=\"width: 83.175px;\" data-align=\"left\">Quantity<\/th>&#13;\n<\/tr>&#13;\n<tr>&#13;\n<td style=\"width: 148.225px;\">Oats<\/td>&#13;\n<td style=\"width: 83.175px;\">60 g<\/td>&#13;\n<\/tr>&#13;\n<tr>&#13;\n<td style=\"width: 148.225px;\">High Protein Pudding <br\/>(Vanilla &#8211; Rewe)<\/td>&#13;\n<td style=\"width: 83.175px;\">200 g<\/td>&#13;\n<\/tr>&#13;\n<tr>&#13;\n<td style=\"width: 148.225px;\">Chia Seeds<\/td>&#13;\n<td style=\"width: 83.175px;\">10 g <\/td>&#13;\n<\/tr>&#13;\n<tr>&#13;\n<td style=\"width: 148.225px;\">Milk (low-fat)<\/td>&#13;\n<td style=\"width: 83.175px;\">125 ml<\/td>&#13;\n<\/tr>&#13;\n<tr>&#13;\n<td style=\"width: 148.225px;\">Raspberries (frozen)<\/td>&#13;\n<td style=\"width: 83.175px;\">125 g<\/td>&#13;\n<\/tr>&#13;\n<\/tbody>&#13;\n<\/table>&#13;\n<\/figure>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 30px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<h4><strong>\ud83d\udc47\ud83c\udffb <span style=\"color: #006900;\">Mehr solche leckeren Rezepte findest du in unserem Meal-Prep eBook<\/span>\u00a0 \ud83d\udc47\ud83c\udffb<\/strong><\/h4>&#13;\n<p>\u00a0<\/p>&#13;\n<p><\/p>&#13;\n<figure class=\"wp-block-image size-large is-resized\"><a href=\"https:\/\/athleatcoach.com\/en\/produkt\/meal-prep-recipes-ebook\/\"><img decoding=\"async\" class=\"wp-image-11263\" style=\"width: 523px; height: auto;\" src=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/\/Meal-Prep-Promo-English-1-1024x1024.jpg\" alt=\"\"\/><\/a><\/figure>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 40px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<h3 class=\"wp-block-heading\"><strong>Instructions<\/strong><\/h3>&#13;\n<ol>&#13;\n<li class=\"wp-block-heading\"><span style=\"color: #666666; font-size: 14px;\">In einem verschlie\u00dfbaren Gef\u00e4\u00df Haferflocken, Protein-Pudding, Chiasamen und die Milch gut vermengen.<\/span><\/li>&#13;\n<li class=\"wp-block-heading\"><span style=\"color: #666666; font-size: 14px;\">Die Overnight Oats \u00fcber Nacht in den K\u00fchlschrank stellen. Die Himbeeren im K\u00fchlschrank \u00fcber Nacht auftauen lassen.<\/span><\/li>&#13;\n<li class=\"wp-block-heading\"><span style=\"color: #666666; font-size: 14px;\">Am n\u00e4chsten Morgen die Himbeeren \u00fcber die Overnight Oats geben und schmecken lassen!<\/span><\/li>&#13;\n<\/ol>&#13;\n<p>\u00a0<\/p>&#13;\n<p><\/p><\/p>\r\n<h4 class=\"wp-block-spacer\" style=\"height: 60px;\" aria-hidden=\"true\">\u2139\ufe0f <strong>Zusatzinfos<\/strong> \u2139\ufe0f<\/h4>\r\n<ul>\r\n<li>Alternativ zur Milch kann auch Hafer-, Mandel- oder Sojamilch verwendet werden.<\/li>\r\n<li data-pm-slice=\"1 1 []\">Zum Verfeinern als Topping k\u00f6nnen auch N\u00fcsse, Schokodrops oder Kokosflocken verwendet werden<\/li>\r\n<li data-pm-slice=\"1 1 []\">Es k\u00f6nnen auch frische nicht gefrorene Beeren verwendet werden &#8211; andere Beerensorten, wie Erdbeeren, passen auch wunderbar dazu.<\/li>\r\n<\/ul>\r\n<p>&nbsp;<\/p>\r\n<p>&#13;\n<h3 class=\"wp-block-heading\"><strong>We\u2019re happy to help you optimize your diet to match your goals<\/strong><\/h3>&#13;\n<p><\/p>&#13;\n<p>\ud83d\udc49 Based on your da-to-day structure and training schedule<\/p>&#13;\n<p>\ud83d\udc49 100% tailored to you and your preferences<\/p>&#13;\n<p>\ud83d\udc49 Based on your da-to-day structure and training schedule<\/p>&#13;\n<p>\ud83d\udc49 100% personalized recommendations \u2014 no templates, no generic plans <\/p>&#13;\n<p><\/p>&#13;\n<p><a href=\"https:\/\/www.athleatcoach.com\/coaching\"><img decoding=\"async\" class=\"alignnone wp-image-12646\" src=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/\/coaching-promo-English-1024x1024.jpg\" alt=\"\" width=\"534\" height=\"534\"\/><\/a><\/p>&#13;\n<p><\/p>&#13;\n<p>\u26a1 enhanced performance <\/p>&#13;\n<p>\ud83d\udd0b optimised recovery<\/p>&#13;\n<p>\ud83e\udde0 improved concentration<\/p>&#13;\n<p>\ud83e\udda0 optimal support for your immune system<span style=\"font-size: revert;\"> <\/span><\/p>&#13;\n<p>\u00a0<\/p>&#13;\n<h3>\u203c\ufe0f\u27a1\ufe0f <strong><a href=\"https:\/\/www.athleatcoach.com\/coaching\" target=\"_blank\" rel=\"noreferrer noopener\">Jetzt kostenlosen Infocall zum Coaching anfragen<\/a><\/strong> \u2b05\ufe0f\u203c\ufe0f<\/h3>&#13;\n<p><\/p>&#13;\n<p>\ud83e\udd1d\ud83c\udffb your team <strong>athl<span style=\"color: #006900;\"><em>EAT<\/em><\/span>coach<\/strong><\/p>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 193px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p><\/p>\n","protected":false},"author":5,"featured_media":12626,"menu_order":0,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"audience":[],"free-resources":[],"product":[],"class_list":["post-12625","knowledge_base","type-knowledge_base","status-publish","format-standard","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - 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