Gemma Sampson, Researcher & Sports Dietitian March 15, 2017

With 35g of protein per serve, this bircher muesli is a protein rich breakfast option for athletes who prefer cereal to eggs at breakfast. Bircher muesli (or overnight oats) is a fantastic post-training breakfast option for the time-poor triathlete. Make a big batch, portion it into leak-proof containers to throw in your gym bag after early morning training sessions and it’s ready to eat on the go or at the office desk. Having nutritious grab-and-go solutions up your sleeve helps keep you on track to ensure you make the most of your training sessions and achieve your goals.


  • 450g pot Arla Skyr Natural Yoghurt
  • 1/3 cup mixed berries, frozen (per serving)
  • 2 medium apples grated (skin on)
  • 1/2 cup semi-skimmed milk
  • 1 cup rolled oats
  • 2 scoops whey protein isolate powder
  • 2 tbs psyllium husks
  • 2 tbs pumpkin seeds
  • 2 tbs chia seeds
  • 2 tbs flax seed (milled or whole)
  • 10 halves pecans, chopped
  • 2 tbs cinnamon


  1. Grate apples, skin included, into a large bowl. Add the yoghurt, milk, oats, whey isolate protein, psyllium, pumpkin seeds, chia seeds, flaxseed (linseeds), chopped pecan nuts and cinnamon and mix well.
  2. Separate into four equal servings and pre-portion into resealable containers.
  3. Prior to serving, top each container up with 1/3 cup of mixed frozen berries. As the berries defrost the juice well soak into the muesli adding extra flavour.
  4. Keep stored in the fridge covered for up to one week.

Skyr yoghurt is a high quality source of protein that is rich in calcium to promote strong bones. Rather than relying on a protein shake, mixing unflavoured whey protein isolate into your breakfast boosts this provides your muscles the protein needed to recovery post training.

Oats provide a wholesome source of fibre rich, slow-releasing carbohydrate to keep you energised throughout the day and replenish your glycogen stores post training in preparation of your next session. They contain plenty of beta-glucan which helps lower cholesterol levels and promote heart health.

Psyllium husks are high in soluble fibre, keeping your bowels happy while lowering bad cholesterol levels to promote heart health. Try to find a 100% natural source of psyllium husks. Around two heaped dessert spoons added to your morning bircher will tick off a large proportion of your recommended 30g of fibre a day. The soluble fibre found in oats, psyllium and apples can help to slow down the absorption of sugar in the diet.

Chia seeds, linseeds and pumpkin seeds are great sources of omega-3 fats for heart health, vitamins, minerals including zinc and magnesium, as well as antioxidants to protect the body from oxidative damage and help with recovery. 

Just as nutritious as the fresh versions, frozen berries provide natural sweetness and flavour, vitamin C, antioxidants and phytonutrients to help with recovery and minimising fatigue that comes with regular training sessions. 

Leave the skin on your apples for extra fibre and antioxidants (just give them a good wash for extra benefit). The pectin found in apples can also lower cholesterol levels. Compared with other nuts, pecans are rich in manganese and copper adding sweetness without sugar, cinnamon has antioxidant properties to assist your body in the recovery process after training. You could also consider a multivitamin to get your daily allowance of these essential nutrients. 

Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn't possible, supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.



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