Oatmeal is far more than just a budget-friendly breakfast. For bodybuilders especially, the benefits of fueling up on the flaky complex carbs cannot be missed. They’re small, mighty and in the right hand’s, they’re god damn tasty. Here are four quick and easy ideas to supercharge your next muscle building breakfast.
Article Brodown:
- Oatmeal – Grains for Gainz
- Types of Oatmeal – Pros & Cons
- Top Oatmeal Benefits for Bodybuilders
- 4 Muscle Building Breakfast Ideas
Oatmeal – Grains for Gainz
Bro, if oatmeal ain’t the first thing you grab in the morning, you’re missing out.
As far as grains go they’re a real powerhouse. Not only are they awesome for filling you up and calming the hangry bear, but there’s a stack of health benefits attached too. Studies have linked oatmeal consumption to everything from weight loss to lowering blood pressure.
Unrefined oats are a whole-grain complex carbohydrate. They’re naturally gluten-free (win) and are infamous for their slow and sustainable energy release.
All of this adds up to make oats the breakfast of champions. They won’t leave you crashing in half an hour like sugary cereals, but keep you cruising comfortably all the way to gainzville.
Scientists refer to ’em as Avena sativa. But to us regular bros, we’re most likely to see the word ‘oatmeal’ written on the packaging. Unless you’re from the UK, of course, because Brits call their oats ‘porridge’. We know, weird AF, right?
You’ll find oatmeal in the diet of many professional strong muthaf*cker. Bodybuilders and strong men especially fuel up on oats because of their versatility, ease, and nutrient content.
Types of Oatmeal
Depending on your goals and time you’re gonna shoot for a certain type of oatmeal. Here’s what you need to know, bro:
- Steel cut – Removed from hard husk, but the healthy fat filled germ left intact. Steel cut is the least-refined version of oatmeal, has the lowest GI rating, and takes the longest to cook. They’re recognizable by their pin-head shape.
- Rolled – Removed from hard husk, but healthy fat filled germ is left intact. Rolled oats are softer and slightly more refined than the steel cut version. However, they still have a relatively low GI rating, as well as taking a considerable amount of time to cook. Rolled oats are easy to spot due to their flat pressed-out appearance.
- Instant – As far as speed and convenience goes, instant oats reign supreme. But because of their chopped-up high-refinement, they also have the highest GI rating. So, although they’re the quickest to cook, your body breaks them down the quickest too. Warning: Instant oats often contain added salt and sugar.
Top Oatmeal Benefits for Bodybuilders
Bodybuilders are badasses, no doubt about it. They live, breathe, and sleep the lifestyle without compromise. Another day, another hard workout and an opportunity to grow into a powerful mutant.
Even on a bulk, every calorie counts. So, all self-respecting physique developers have their finger firmly on the pulse of nutrition. You are what you eat and when you’re on a quest to achieve superhuman status, superfoods are top of the menu.
Fortunately for these muscled up freaks, oats are packed full of vitamins, healthy fats, complex carbs, and even protein. Here are the main benefits of an oat-based breakfast for bodybuilders.
Energy
Unless you’re a keto-warrior, carbohydrate consumption is key to success. As our body’s chosen energy source, they’re the first port of call for getting sh*t done.
Ever been balls deep into a d*ck skin shredded cut? You’ll know the drained feeling of a low carb diet. That’s because our digestive system needs carbs to break down into muscle fueling glycogen.
Oats are an ammunition case brimming with carbs. Not the bad kind either, strictly good sh*t, depending on your choice of oatmeal. Unrefined kinds are crammed with complex carbohydrates, which are broken down slowly by enzymes.
Because bodybuilders will usually often lift heavy for hours, oatmeal provides a perfect fuel for muscle building. Their steady release of sustained energy will help you keep going in the iron house, even after the pre-workout buzz ends.
Vitamins & Minerals
It’s not just your macros that matter, bro. Micronutrients in the form of vitamins and minerals are just as important in keeping you strong as fwuark. Guess what? Oatmeal boasts a nutrient profile that just can’t be beaten.
Here’s what you’ll find in the carby critters:
- Magnesium – Supports sleep, recovery, electrolyte balance, and bone strength
- Manganese – Supports a healthy metabolism, bone development, healing wounds, and recovery
- Phosphorus – Supports bone and tooth health, cell and tissue repair, and muscle contraction
- Zinc – Boosts testosterone, protects against free radicals, supports sleep and recovery, helps in proper brain function
- Iron – Transports oxygen around the body and supports energy
- Folate – Prevents neural defects, supports energy by working with vitamin B12, helps enzymes get to work
- Vitamin B1 – Supports brain, muscle, and nervous system health, also helps the flow of electrolytes in and out of the muscles
- Vitamin B5 – Supports energy, metabolism, nervous system function, melatonin production, vitamin D synthesis, and cholesterol metabolism
Important: Anything that supports sleep, energy balance, vitamin D synthesis, and cholesterol metabolism will help boost your testosterone.
As a bodybuilder, you want to keep this (m)androgen hormone in optimal shape. Therefore, it’s a no-brainer that every muscle-obsessed Huge Jackman should be chowing oatmeal.
Fiber (Beta Glucagon)
Fiber, the forgotten MVP of a bodybuilders diet. We’re so stuck on protein and carbs we often neglect it like your bro Chad does his legs.
Believe it or not, fiber’s a big deal. It helps us feel full, controls our insulin, keeps things regular, and supports gut health too. Miss it out on the daily and you’re making your body work extra hard to digest all that rice, chicken, and broccoli, bro.
Oatmeal contains a beneficial fiber called Beta Glucagon. When eaten it’s dissolved slightly in the stomach, transforming into a thick gel-like substance. This helps us to feel full, as our body acknowledges bulk, not calories.
Plus, beta glucagon also helps lower LDL (bad) cholesterol, reduces blood sugar, controls insulin response, and encourages good bacteria to grow inside the digestive tract. Not bad for a tiny grain.
4 Muscle Building Breakfast Ideas
Overnight Protein Oats
Throw steel cut or rolled oats into a bowl and mix in a scoop of protein powder. If you’re on a bulk, don’t be shy to go for a bigger serving between 60 -70 g.
Next, pour plant or cows milk over the oats, covering at a 2:1 ratio. Stir everything together well and add chopped banana, berries, chia seeds, and peanut butter.
Finally, cover, leave to soak overnight, and feast in the morning.
Big Bulk Breakfast Shake
Too busy to sit down and enjoy a whole bowl? Bro, you gotta grab a shake and go!
Pour 350 ml of plant or cow milk into a blender. Next, take a scoop or two of protein powder and throw it in there. Blend that mutha up with a ½ to 1 cup of oatmeal thrown in until the whole thing is smooth.
Then, take half an avocado, a frozen banana and 150 g of frozen berries and blend them in there too. Add milk as necessary until you reach the desired consistency.
Finally, to finish, add a whole heaped tablespoon of nut butter to boost your calories. Don’t forget one last blend though.
Summer Shred Smoothie
Sometimes all a brother needs when cutting is a fresh smoothie. They take the edge off the hanger issues, taste awesome, and keep us stacked with nutrients all in one go. Try this one out for size, bro.
Add 300 ml of plant or cow milk into the smoothie maker. Next, drop a single scoop of low-calorie protein powder into the mix followed by 150 g of frozen berries and 1 cup of ice. Blitz, bro.
Once smooth, throw in 45 g of oatmeal, followed by a small chopped banana, sliced apple, and a handful of leafy greens. SMB usually go for spinach, but kale tastes better if left in the refrigerator for a while.
Enjoy cold whilst the berries are still frozen.
Tip: Chop and freeze all the fruit beforehand for an even fresher start.
Stacked and Jacked Flapjacks
Ready for any time of day, stacked and jacked flapjacks are our favorite snack. Chowed with a coffee or chewed on during a drive to the gym, it’s all the same. These handy dudes are full of muscle building protein, workout crushing carbs, and taste hella good too.
Stir 120 g of oats and protein powder together in a big-ass mixing bowl. Next, spoon in 100 g of crunchy peanut butter (smooth is for p*ssies) before adding 150 ml of milk. Grab a wooden spoon and stir that sh*t up good.
Now, it’s up to you how fancy you go. Always add honey, maple syrup, or agave nectar for stickiness. SMB are big fans of throwing in extra dark chocolate chips too. Just combine your favorite dessert ingredients for a dank signature flavor.
When the mixture is ready, line a tray with baking paper and coconut oil, before spreading the bowl’s contents evenly. Try not to go too thin with your flapjacks, they’re best chunky and chewy.
Finally, slip the tray into the oven preheated at 190 degrees. Wait around, do some pushups, bench press the dog, and kill some time for 10-12 minutes.
Once your stacked and jacked flapjacks are ready, pull ‘em out, chop ‘em up, and taste their muscle building gooey goodness. Sharing is optional, bro.
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