Oatmeal is a perfect choice for bodybuilders as it helps to replenish glycogen stores after an intense workout. Glycogen is the stored form of glucose in the muscles, which provides energy during workouts. Oatmeal contains carbohydrates that are broken down into glucose and stored as glycogen.
Raw oats are 66% carbohydrates, 17% protein, and 7% fat. This means Oats contain the right amount of proteins to help build muscle and the right amount of carbs to strengthen and repair muscles.
One of the easiest and fastest ways to get the benefits of oats before training is by adding them to a shake. Simply put your regular serving of oats (for most people, that will be between 30g-70g) in a blender, along with a scoop of protein powder, and liquid. Add some ice if you like your shakes cold. Then blend!
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.
Oats contain a type of soluble fiber (beta glucan) that makes cooked oats gluey—but can be beneficial for endurance athletes. Beta glucan slows the absorption of carbs over 2 to 3 hours, helping you feel satiated for a long time. Hence, oatmeal sticks to your ribs; it's a good pre-exercise choice for sustained energy.
One popular recipe among bodybuilders is the egg white and oatmeal protein pancake, which requires only a few ingredients but packs in plenty of nutrients. Oats provide complex carbohydrates for sustained energy during workouts while egg whites are an excellent source of lean protein.
Just providing yourself 50 grams of oats with 300 ml of whole milk including nuts and dried fruits, will help in adding extra calories by many health benefits. You can also make your own oatmeal by adding a touch of sweetness, a handful of dried fruits, slices of almonds & walnuts and a pinch of cinnamon.
If you want to use oats as a carb source while you are trying to get shredded try steel-cut oats or rolled oats which are minimally processed and take longer to cook. If cook time is an issue, make a big batch and freeze half until you are ready eat it.
Porridge
“Porridge is an ideal pre-workout meal, as oats contain complex carbohydrates and are also a great source of the soluble fibre beta glucan, which can improve cardiovascular health and keep cholesterol levels low,” explains Mahoney.
One of the main reasons bodybuilders eat rice and chicken is because it's cheap, clean, and incredibly good for building muscle. This is because it gives a good mix of carbs to replenish the muscles right after a workout, with a ton of protein to start the muscle-building process as well.
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.
Why do bodybuilders love cream of rice? Less known than oatmeal or other superfoods, the cream of rice is however a real ally for the bodybuilders. Naturally gluten-free, it is an excellent source of carbohydrates for athletes who want to build muscle mass.
If your goal is to lose a few pounds or start a healthier eating regime, oats have comparatively fewer calories than rice. A single cup of cooked rice contains 216 calories while the same amount of oats has only 145 calories.
Just one tablespoon of peanut butter has four grams of protein, making it a good source of protein for building muscle. Peanut butter is also a good source of monounsaturated fat and antioxidants as well as vitamins and minerals that will help your body stay healthy and function properly.
Brown rice is more complex than white rice, but it still doesn't measure up to oats for sustained energy. Oats are also much higher in protein, which helps repair muscles more quickly. Overall, both oats and rice are key players in the diet of a bodybuilder.
Kellog's Oats
These oats are naturally cholesterol-free and rich in protein. You can cook Kellog's oats in either milk or water and enjoy its goodness by making some great recipes.
The best foods to eat before a workout include bananas, whole grains, oatmeal, or yogurt and fruit. It's important to get carbohydrates and water before your workout, as they are a sustainable fuel source to power you through exercise.
Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.
One cup of cooked oatmeal is a healthy serving size, says Jessica Crandall Snyder, RDN, CDCES, the CEO of Vital RD in Centennial, Colorado.
If you're looking to bulk up, peanut butter is your friend. Ellis Hunnes says that peanut butter is a good choice for building muscle because it has protein and calories. “So many people focus on protein, don't get enough calories, and then wonder why they have trouble gaining muscle,” she says.