What is oatmeal?
First of all, oatmeal is part of the large family of cereals. This seed is the 4th most cultivated cereal in the world after wheat, rice and corn. Oatmeal can be found in different forms such as cereal bars, oatmeal pieces, or even flour. This cereal high-fiber can be found everywhere, especially in supermarkets. Oatmeal is very easy to integrate into your daily diet or in a diet. Moreover, they make oats one of the most consumed vegetable proteins in the world. They are very appreciated in sports because they are very beneficial for the muscle.
What is the difference between oat flakes and oat bran?
Be careful not to confuse oat flakes with oat bran as they should not be consumed in the same way. Oat flakes are the inside of the seed that has been flattened and dried.
What is called oat bran is simply the husk of the grain. It is less caloric but also has fewer nutrients than oat flakes. It even contains anti-nutrients such as phytic acid which prevents the assimilation of certain minerals which will be evacuated instead of being digested and assimilated by the body. Oat bran is not as complete as oat flakes and can lead to a deficiency if the diet is not varied enough.
The nutritional value of oatmeal.
Nutritional composition for 50 grams of flakes.
Oatmeal is very interesting from a nutritional point of view. Indeed, they contain a lot of essential nutrients for the good functioning of the body. Firstly, this cereal offers macronutrients very complete that bring a lot of energy to the body, especially for people who practice bodybuilding.
For 50 g of oatmeal, there are 30 g of carbohydrates, 6 g of complete proteins. They also contain BCAs, which are branched-chain amino acids that help build muscle, and 3.5 g of fat and unsaturated fatty acids that are very beneficial to health. All this adds up to a total of 175 kcal for 50 g of flakes.
Now let's talk about micronutrients. Oat flakes have a significant amount of magnesium which helps to fight against stress. They also provide iron, phosphorus, and many B vitamins. However, a vegan person will need a vitamin B12 supplement because it is not present in oatmeal.
The importance of using oatmeal in bodybuilding.
Oat flakes are an essential part of a balanced diet for athletes!
Both for muscle gain and weight loss, oatmeal is highly valued and used in the world of sports and particularly bodybuilding because it is suitable for all profiles of athletes! So don't deprive yourself of this superfood in your nutrition, and it costs nothing! As oats are a natural product, we advise you to buy them in organic shops.
Oats contain beta-glucan which helps to fight against bad cholesterol, promotes blood circulation, and fights cardiovascular diseases, all this in addition to a healthy and balanced diet.
A daily serving of 100 g of oatmeal will help you gain mass thanks to its source of protein, which helps maintain your muscles and create new fibres essential for muscle growth after training. To do this, you can make a "bodybuilding shaker" based on oatmeal powder and drink it directly at the end of your sports session. This drink will allow your muscle to be nourished correctly and by ensuring its energy needs.
Low glycemic index
Flakes are also an ally for weight loss or to help during a dry period. Indeed, they have a glycemic index Oatmeal is a low carbohydrate food that allows a good functioning of the liver, a low level of glucose in the blood and reduces the secretion of insulin. Oatmeal is a very nourishing "hunger-suppressing" snack that helps to avoid cravings and snacking. The fibre in oats is slowly assimilated by the body during digestion and keeps the intestines healthy while maintaining satiety. The metabolism, composed of anabolism and catabolism, will be solicited and will allow the body to burn energy, therefore calories!
In what form should they be consumed?
Cooked or raw? This question is one of the most common questions asked about oatmeal. It may surprise some: there is not only one answer! Oatmeal can be eaten raw or cooked, cold or hot!
That's why they are so quick and easy to prepare. Of course, there are some differences. Indeed, cold oatmeal should be preferred, but why? When oatmeal is cooked, its glycemic index increases, as for example in porridges. This does not make them a bad product, on the contrary. However, it is better to eat the oatmeal cold, with a little vegetable milk or cottage cheese.
Their taste is quite neutral, so you can add walnuts, cashews or early other oilseeds, agave syrup, peanut butter or dried fruits, dark chocolate chips for a complete and delicious breakfast! If you want to eat them hot, you can cook them in porridge with wholemeal bread, or incorporate them in recipes such as pancakes, bowl cake or pancakes. I give you the recipes below. Healthy recipes, easy to prepare and good. Mixed, they can be used as flour to prepare good cakes for a healthy snack!
What can I replace oatmeal with?
Unfortunately, the oatmeal diet cannot be adopted by all bodies because these seeds contain a protein known as gluten, which is poorly assimilated by some people. For those people who are gluten intolerant, there are gluten-free versions of oatmeal. Otherwise, there are many alternatives, especially in the legume family, including lentils, kidney beans, barley, buckwheat, and millet.
Example of an oatmeal recipe.
In your daily diet, oatmeal is very convenient and easy to integrate into your eating habits. Protein donuts, homemade cereal bar, or homemade bowl cake. There are many ways to cook them and many recipe ideas. I'll show you some of these great recipes below. Treat yourself healthy and enjoy!
Find here the oatmeal for bodybuilding
The help of a sports coach can help you correct the way you eat that has caused you to stagnate on the scale or gain a lot of weight that you would like to lose. If you notice that your lifestyle is the reason, consider :
Other articles to read :
What are the benefits of oilseeds in bodybuilding?
What is the use of spirulina in bodybuilding?
What are the benefits of avocado in bodybuilding?
