is one of the most popular staple foods for bodybuilding. Oatmeal is the end result
of adding water or milk to oats to cook it. There are several types of oats like
steel-cut oats, old fashioned rolled oats, quick oats, instant oats and oat bran.
All these oats are healthy and great nutrition-wise, but always check the ingredients
and nutrition label of quick and instant oats as not all are healthy, some can
contain added sugars. If the only ingredient mentioned is oats, it's your best
The major difference between quick/instant oats vs old fashioned
regular rolled oats is how small the pieces are cut, hence making a difference
in the cooking time. Quick/instant oats are actually rolled oats but in smaller
pieces. Rolled oats are actually derived from oat groats which consist of the
cereal germ, the bran and the endosperm, this is why rolled oats are called whole
grains. When you see 100% whole grain on the product label, you know you're getting
the whole oat groats.
Oat bran just like its name says is made purely
from the bran of the oat groats hence it's not a complete whole grain. The bran
is packed with fiber, oat bran contains 15 grams of dietary fiber per 100 grams
whereas rolled oats 10 grams of dietary fiber per 100 grams. People will usually
call oatmeal when it's made from the whole oat groats like rolled oats, quick
oats, instant oats, steel-cut oats, so oat bran is not oatmeal but since it's
in the same family and offers the same health benefits, I've added oat bran in
Steel-cut oats also known as pinhead or Irish oats are
the whole oat groats which are chopped in 2-3 pieces with steel blades and require
more cooking time usually and many prefer let it soaked overnight. In their uncut
state, they are known as oat groats, so it's a basically unprocessed product as
compared to rolled oats whereby the oat groats have been steamed and rolled/flattened
into flakes during production to speed up the cooking process.
bodybuilding, eating foods which are healthy and nutritious are important, this
is why oatmeal ranks among the highest as a bodybuilding superfood. Here are several
reasons why oatmeal is good for bodybuilding:
in complex carbohydrates
is rich in complex carbohydrates which are slow-digesting carbs that provide a
steady supply of energy throughout the day. As compared to simple carbohydrates,
there is no insulin spike followed by a crash later on. With complex carbs, you'll
feel energetic for several hours and these are favored by bodybuilders since they
help them go through their workout with ease.
keeping you energetic, complex carbohydrates are essential to give your muscles
a fuller look. Protein is not the only nutrient vital for muscle building, if
you rely on protein alone, your muscles will look rather flat.
carbohydrates like oatmeal also provide a major benefit that is making you less
prone for fat storage due to their sustained release of energy. As you might know,
carbs convert to glucose or sugar into your blood for energy but when they convert
fast(usually the case with simple carbs), this makes you more prone for fat storage
particularly when your body doesn't have enough time to use all that glucose for
energy. Consequently, the excess glucose will get stored as adipose tissue(body
great start of the day will be a big bowl of oatmeal for breakfast. In 1 cup of
oats(156 g), there are 103 grams of complex carbohydrates.
bodybuilders don't depend on complex carbs for their protein intake, it's a bonus
to have some protein derived from carbohydrates. For vegan bodybuilders, oatmeal
can be a great muscle-building food since it's high in protein. One cup of oats
yields 26 grams of protein.
in dietary fiber
major benefit of eating oatmeal is their high dietary fiber content. Bodybuilders
usually eat lots of protein via chicken, meat, fish etc
and they need to
have enough fiber to prevent constipation, so including oatmeal in their diet
is a good thing to do. Healthwise, oat fiber extract contains the soluble fiber
beta glucan which has been proven to lower low-density lipoprotein(LDL also known
as bad cholesterol) and total cholesterol. A cup of oats gives 16 grams of dietary
fiber which is quite a lot.
in saturated fat
foods which have low saturated fat content are one of the goals for bodybuilders
and having oatmeal is one of the best things to do for that. Oatmeal is low in
saturated fat with only 1.9 grams for 1 cup(156 g). Too much saturated fat is
bad for the heart and can potentially lead to strokes and cardiovascular diseases.
in healthy fats
are an important part of a bodybuilding diet as they aid in protein synthesis
but not any type of fat. Saturated fats, trans fats and hydrogenated fats should
be avoided or limited and healthy fats should be included instead. Healthy fats
include omega-3 monounsaturated fats and polyunsaturated fats and in one cup of
oats, you have 3.4 g and 4 g respectively. Omega-3 fats will also increase your
good cholesterol levels(HDL aka high-density lipoprotein) while decreasing your
bad cholesterol levels(LDL aka low-density lipoprotein).
contain a good amount of iron at 7.4 mg for 156 grams of oats. Iron is a mineral
which is essential for the creation of hemoglobin(healthy red blood cells). These
aid in carrying oxygen to your muscles during your workout.
is an electrolyte which can play an important role in muscle building as it helps
relax the muscles and nerves and can also prevent muscle cramps. In 1 cup of oats(156
g), you can have 41.6 mg of magnesium.
To make your oatmeal creative, you can add bananas, blueberries, cranberries,
raisins, honey, maple syrup and so on. Whether you're into bodybuilding or not,
oatmeal is one of the best foods you can have because not only is it nourishing
but it can also help guard against numerous health issues like diabetes, high
blood pressure, cardiovascular diseases, high triglycerides, bad cholesterol levels(LDL)
and even cancer.
are some of the best rolled oats, steel-cut oats and oat bran for bodybuilding.
Red Mill, Old Fashioned Rolled Oats, Whole Grain, Gluten Free, 32 oz (907 g)
Mills, Organic Steel Cut Oats, Gluten Free, 1.5 lbs (680 g)
Red Mill, Extra Thick Rolled Oats, Whole Grain, 32 oz (907 g)
Red Mill, Oatmeal, Blueberry and Hazelnut, 2.5 oz (71 g)
Red Mill - Organic Regular Rolled Oats, 32 Ounces (Pack of 4)
Hill Estates Lara's Rolled Oats, 2.2 Pound Box (Pack of 4)
Irish Oatmeal, Quick Cooking Rolled Oats, 16-Ounce Boxes (Pack of 6)
Red Mill Oat Bran Hot Cereal, 40-ounce (Pack of 4)
Mill Oat Bran, Hot Cereal, 16-Ounce (Pack of 12)
Mills Organic Oat Bran, 16 Ounce (Pack of 12)
Red Mill Gluten Free Organic Thick Rolled Oats, 32 Ounce
Steel Cut Oatmeal, Quick 3 Minutes To Prepare, Breakfast Cereal, 25 oz Canister
(Pack of 12)
Path Organic Gluten-Free Oats, Old Fashioned, 18 Ounce Canister (Pack of 6)
Red Mill Organic Quick Cooking Steel Cut Oats, 22-ounce (Pack of 4)
Red Mill Extra Thick Rolled Oats, 32 Ounce (Pack of 4)
Red Mill Organic Quick Cooking Rolled Oats Oatmeal, 32-ounce (Pack of 4)
Red Mill Instant Rolled Oats, 32 Ounce (Pack of 4)