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 choice.
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 this article.
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 fat).
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
in dietary fiber
major benefit of eating oatmeal is their high dietary fiber content.
Bodybuilders usually eat lots of protein via chicken, meat, fish
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
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
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
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
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
Red Mill Extra Thick Rolled Oats, 32 Ounce (Pack of 4)
Red Mill Organic Quick Cooking Rolled Oats Oatmeal, 32-ounce (Pack
Red Mill Instant Rolled Oats, 32 Ounce (Pack of 4)