This chia, mango and pomegranate bircher is a cross between a chia pudding and a bircher muesli.

It's not only loaded with slow-releasing carbohydrate to top up your glycogen levels and keep you going through your morning workout, but also protein, vitamin C, polyphenols, fibre and important minerals such as calcium, potassium, folate and magnesium. Best to eat an hour or so before exercise.


  • 40g porridge oats
  • 15g chia seeds
  • 150ml your preferred milk
  • A few drops vanilla essence (optional)
  • 1 large mango or 3tbsp frozen mango, defrosted
  • seeds of half a pomegranate
  • 60ml natural yoghurt
  • honey or maple syrup to serve


  • STEP 1

    The night before, or at least 2hrs before you want to eat, mix the oats and chia seeds in a bowl with the milk and vanilla, if using. Halve the mango, remove the stone and dice into small cubes. Mash half of the mango with a fork and stir into the mixture. Add the remaining mango cubes and the pomegranate seeds. Cover and refrigerate.

  • STEP 2

    When ready to eat, stir in the yoghurt. Transfer to bowls to serve, drizzle with honey or maple syrup and scatter with a few extra chia seeds and pomegranate seeds.

Want more of a wake-up? Stir in 1 tsp grated ginger at stage 1. Add more later if you’d like even more fire!


Kate PercySports nutrition cook and author

Sports nutrition cook and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009 and, following the publication of several sports nutrition books, now produces a range of all-natural energy balls, Go Bites (