Why Oatmeal is a Great Workout – Breakfast Choice
As of July 27, 2023, many fitness – enthusiasts are well – aware that oatmeal is packed with nutrients beneficial for muscle building. Its appealing taste, long – lasting satiety, and the wide variety of preparation and mixing methods make it a top pick for a workout breakfast. Whether it’s summer or winter, the affordability and easy storage of oats add to their charm. Additionally, oats are one of the healthiest foods for the heart, thanks to their unique nutrient blend, which also makes them a great anti – ageing ingredient.
Two key highlights for heart health in oats are beta – glucan, a special fiber that helps remove cholesterol from the body, and antioxidants that contribute to lowering blood pressure. However, oats are not particularly high in protein, containing around 10 grams of protein per 100 grams. So, supplementing with extra protein is often necessary. Here are some great ingredient combinations for an oatmeal breakfast that can boost muscle growth and enhance nutrition.
Protein – Packed Oatmeal Combinations
Nut Butter: Peanut butter is the most common type of nut butter, with peanut protein content ranging from 24% to 36%. One spoonful of peanut butter adds 4.5 grams of protein, and two spoonfuls add 9 grams. Other nut butters provide a similar amount of protein. After adding nut butter to your breakfast, consider topping it with fresh fruit for natural sweetness without processed sugar.
Milk: Adding a glass of milk (calculated as 250g) can add about 7 – 8g of protein. For those who don’t like dairy, soya is a great alternative, with 20g of soy milk providing an extra 7g or more of protein. Some people prefer cottage cheese or ricotta for a creamier texture, or plain yoghurt (adding 100 – 200g), which can add 4 – 10g of protein. Note that almond milk and coconut milk have very little protein.
Nuts: If you like the original nuts, you can add one or two tablespoons (about 15 – 20g) of nuts instead of nut butter, which can offer 5g of protein. Dried sunflower seeds, dried cranberries, hazelnuts, and walnuts are all good choices.
Eggs: Your morning oatmeal doesn’t have to be sweet. You can add shredded spinach or kale, some cheese, and top it with a fried egg, getting an extra 6 grams of protein per egg. Then, you can customize the toppings like leeks, salmon (for more protein), peppers, mushrooms, onions, and cheese (also a source of protein), turning your oatmeal into a meal suitable for lunch or dinner.
Whole Grains: Try making a hot porridge with high – protein grains like quinoa or kamut, either mixed with oats or on their own. For example, 200g of cooked quinoa contains 8g of protein. This mixed – grain porridge is a delicious option, although these grains may not be easily accessible in China at present.
Protein Powder: The simplest way to add protein to oats is by adding a scoop of protein powder. You can choose from whey, soya, etc. Make sure it’s made from real food ingredients with few additives. It’s advisable to dissolve the protein powder in a small amount of liquid before adding it to oatmeal to avoid clumping and affecting the taste. A scoop of whey protein powder usually contains 25 – 30 grams of protein.
There are indeed numerous ways to make oatmeal more delicious and beneficial for muscle building during workouts. So, start creating your own nutritious oatmeal breakfast today!
