Oats contain all nine essential amino acids necessary to make up a complete protein.
Although oatmeal is not a complete protein, or a protein that contains all nine essential amino acids, it is a higher-quality protein than some grain-based foods. Oatmeal has an amino acid score of 86, but rice cereal and wheat cereal have scores of 75 and 77, respectively.
By combining complementary proteins -- grains, like rice or bread, and plant-based protein sources, like peanuts, peanut butter or beans – you create a complete protein. For instance, you might decide to grab whole grain toast and jam at breakfast, but then have a handful of peanuts as a mid-morning snack.
Oat protein contains a comparatively higher amount of essential amino acids, especially (lysine, valine, isoleucine, threonine, histidine, and methionine) than other grains.
The oats supply healthy complex carbs, and topping it with fruit will get you the produce (and more carbs), but you'll want to incorporate protein to round things out. (One cup of cooked oatmeal made with water has 5 g of protein, per the USDA.) “I recommend 15 to 20 g of protein at breakfast.
Instead of warming the oats in water, have it with milk and top it with some Almonds or some Peanut butter. You can even have it along with some protein-rich fruits or seeds like Chia seeds, flax seeds, sunflower seeds, or a mixture of all!
Oatmeal is an ideal food choice for bodybuilding enthusiasts, as it provides slow-releasing carbohydrates for a sustained and consistent source of energy. The complex carbohydrates found in oatmeal are considered “clean” carbs, providing fuel for extended exercise periods without causing blood sugar spikes or crashes.
Moreover, the nutritional quality of oat protein is fairly good. Lysine, methionine, and threonine are the limiting amino acids, although the lysine content in oats is somewhat higher than that in other cereals.
Combining incomplete proteins to form a complete protein
Combinations include: Nuts or seeds with whole grains (peanut butter on whole wheat toast) Whole grains with beans (beans and rice; hummus and pita bread; bean-based chili and crackers; refried beans and tortillas)
While naturally low in saturated fat, chickpeas are nutrient-dense. They provide nearly 20 grams of protein in a ½-cup serving. However, chickpeas aren't a complete protein because they don't provide adequate amounts of the nine essential amino acids. To make them a complete protein, eat them with wheat, oats or rice.
Avocados don't contain all the amino acids used by your body to build protein-based structures, but they contain all the essential ones. Essential amino acids must be obtained from the diet, whereas your body can make the non-essential types.
Contains All Essential Amino Acids
The casein in Greek yogurt is a complete protein because it contains all nine essential amino acids: methionine, lysine, isoleucine, histidine, valine, tryptophan, threonine, phenylalanine and leucine.
Share on Pinterest Chia and hemp seeds are complete sources of protein that can be used to make smoothies, yogurts, and puddings. Seeds are low-calorie foods that are rich in fiber and heart-healthy Omega-3 fatty acids. Chia seeds are a complete source of protein that contain 2 g of protein per tablespoon.
Oatmeal is nutritionally rich. It has more protein than most grains and also contains numerous vitamins and minerals. It contains antioxidants and a soluble fiber called beta-glucan, which aids several systems of the body.
“Eggs are a great source of a complete protein,” according to McCune. “That means one egg contains six grams of protein and all the essential amino acids your body needs.
One cup cooked provides about 8 grams of protein and 5 grams of fiber. Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own.
Foods that contain all nine essential amino acids are called complete proteins. These foods include beef, poultry, fish, eggs, dairy, soy, quinoa and buckwheat. Foods that contain some but not all the essential amino acids are called incomplete proteins. These foods include nuts, seeds, beans and some grains.
Beans, lentils and chickpeas have essential amino acids that brown rice lacks. Simply pairing rice and beans will give you a vegan-friendly meal with complete proteins.
'Complete' proteins contain adequate amounts of all nine. Oats contain all nine essential amino acids necessary to make up a complete protein. However, oats don't have quite enough of the amino acid lysine to qualify as a complete protein.
If the protein you eat has all the 9 types of amino acids you need to get from food, it is called a "complete protein." Great sources of complete proteins are: Fish. Poultry (chicken, duck, or turkey) Eggs. Dairy products (milk, yogurt, or cheese, for example)
The most limiting amino acid in cereals is lysine, followed by threonine, methionine, and valine.
It's Rich in Protein
As mentioned above, oats will allow for the energy needed in the gym and the protein helps repair the muscle tissue. It's always a bonus when you can get protein from carbohydrate dense foods. For vegan bodybuilders, adding oatmeal to your diet is essential as protein sources can feel sparse.
Oats. Oats are another great source of complex carbohydrates that can really give you a helping hand during bulking season. Oats are an amazing source of fibre and complex carbohydrates that can not only aid digestion but more importantly provide a sustained release of energy — perfect for a pre-workout meal.
Combining them with protein powder adds more protein to your meal or snack, and improves the amino acid profile of oats. Combined, they provide a nutritious meal with a great macronutrient profile.