For many in the bodybuilding community, oatmeal is a mainstay. Steel-cut oats, rolled oats, quick oats, instant oats, and oat bran are just a few of the oat varieties available.
Whatever variety of oats you choose, they are all generally nutritious. To maintain lean muscle mass, a bodybuilding diet must often be heavy in carbohydrates and protein and low in fat.
That’s one of the reasons why oatmeal has so many bodybuilding benefits. Because oatmeal is a complex carb, it delivers long-lasting energy throughout workouts, which of course is ideal for bodybuilding.
Its high fiber content gives fullness, which is important while decreasing calories for a bodybuilder in a cutting phase. Oatmeal is a high-protein carb that aids in muscle repair and growth during a bulking phase.
When it comes to bodybuilding, it’s critical to include oatmeal in your daily diet because it’s high in nutrients that will help you perform more throughout your workouts.
Without a question, bodybuilders are badasses. They are unafraid to live, breathe, and sleep the lifestyle. Another day, another tough workout, another chance to develop into a strong, muscular person.
Every calorie matters, even when bulking. As a result, every bodybuilder has their finger on the pulse of nutrition. You are what you eat, and superfoods are at the top of the list when it comes to achieving great bodybuilder status.
Oats, fortunately, are high in vitamins, healthy fats, complex carbohydrates, and even protein. The following are the most important advantages of an oat-based breakfast for bodybuilders.
With that in mind, here are a few reasons why oatmeal is so important for bodybuilder nutrition:
Benefits Of Oats For Bodybuilding
Oats Benefits in Muscle Building
1. Oats are a nutrient-dense food.
When compared to other grains, oats are an essential part of a healthy and carbs, as well as a significant quantity of protein and fat.
Oats are also high in critical vitamins and minerals, which help to maintain a healthy lifestyle. They have such a high nutritional value because of these factors.
Let me tell you some of the main micronutrients in oatmeal and how they can help you.
- 25 percent of the daily recommended dose of thiamin (B1) (DRV – Dietary reference values ). It is necessary for the production of energy, the repair of cells, and the formation of new cells. It aids in the maintenance of brain and central nervous system health.
- DRV, the daily recommended value, for iron is 19%. It aids in the transfer of oxygen throughout the body. It’s especially important for female bodybuilders because they’re at a higher risk of anemia.
- Magnesium has a DRV of 28 percent. It aids in the immune system’s support, as well as sleep, healing, and bone strength.
- Phosphorus has a DRV of 33%. Bone health, tissue healing, and muscle contraction are all aided by this supplement. It’s also been investigated to see if it can aid with aerobic capacity.
- DRV for zinc is 20%. Zinc supports sleep and recovery while also improving immune function due to its antioxidant properties. Zinc has also been linked to increased testosterone production.
- Manganese has a DRV of 147 percent. It promotes a healthy metabolism and inflammation control.
2. Properties of Antioxidants
Many times throughout a workout, you may experience swelling or irritation. Antioxidants aid in the reduction of inflammation caused by exercise. Oatmeal is high in antioxidants, which have been shown to decrease inflammation.
Avenanthramides (an antioxidant present in oats) may help lower blood pressure by increasing the generation of nitric oxide. Nitric oxides aid in the dilation of blood arteries, resulting in improved blood flow.
3. Helpful for muscle building and fitness
Oats are a terrific source of carbohydrate that is excellent for preparing your muscles for exercise. Carbohydrates provide the body with the energy it needs.
Because oats digest slowly, those who eat them before a workout will reap the benefits of their energizing properties for a longer period of time.
Its gradual energy release is due to the presence of beta-glucan fibre, which also helps to manage blood glucose levels.
Eating oats before a workout has been shown to improve exercise performance significantly. Oats also contain a substantial quantity of iron, which aids in the transportation of oxygen to the muscles throughout the workout.
The addition of B vitamins is also a benefit, and a bonus to their muscle-building effects, as it aids in the conversion of carbohydrates into energy, allowing the muscles to completely benefit.
4. Great for weight loss management
Oats help to manage nutritional digestion and absorption, making them beneficial for people trying to lose or maintain weight.
They make you feel fuller in general, preventing you from snacking or eating outside of mealtimes. Oats help you lose weight in a variety of ways.
To begin with, because they are high in fiber, they give the impression of a full stomach, which ultimately leads to lessening of the desire to eat.
Oats are also low in fat and calories, which makes them an ideal weight-loss meal. Finally, you may make nutritious meals with oat by adding fresh fruit and ensuring that, while being full, your body remains healthy and does not gain weight.
Finding a gluten-free or gluten-intolerant carb alternative might be difficult at times. Because oats are gluten-free, they’re an excellent carb to include if you’re a bodybuilder who suffers from this frequent dietary sensitivity.
Even if they are gluten-free, make sure to look for a gluten-free brand that is certified. There’s a chance that additional gluten-containing items contaminated the processing facilities.
6. Has a high protein content.
Because of their high protein content, oats are especially advantageous to people who follow a fitness regimen or work in physically demanding environments; 40 grams of oats will provide you with roughly 7 grams of protein.
Including oats in your diet is a simple method to increase your protein consumption. Fortunately, oats’ neutral flavor allows you to use them in a wide range of dishes, whether sweet or savory, supper or dessert.
Oats provide the energy needed in the gym, while protein aids in muscular tissue regeneration. When you can acquire protein from carbohydrate-dense meals, it’s always a plus.
Because protein sources might be scarce for vegan bodybuilders, oatmeal is a must-have in their diet. 6 grams of protein are included in a cup of oats.
When you work out and lift weights, you cause microscopic rips in your muscles, which are subsequently repaired and replaced during the recuperation phase.
However, in order to recuperate, your body wants protein and carbohydrates. Bodybuilders, who require roughly 2 to 3 grams of protein per kilogram of body weight per day, choose proteins such as meat, fish, dairy, and protein powder.
That’s why bodybuilders frequently use protein powder in their meals and drinks. Oatmeal, on the other hand, is recommended by bodybuilders as a good supplement to those primary sources of protein.
Especially if you’re currently slim and want to bulk up. Consuming oats for bodybuilding might help you rebuild your muscular strength.
7. Presence of Complex Carbohydrates
When it comes to carb sources, choose meals that are mostly made up of complex carbs, such as oats. Because complex carbs are hard to digest, they can supply energy to your body throughout the day.
It also doesn’t cause an insulin surge, therefore there won’t be a crash afterward. You’ll feel more energy throughout the day if you substitute simple carbohydrates with complex carbs.
Carbohydrates in your blood are transformed into glucose. Simple carbohydrates are turned into glucose too quickly and stored as fat when consumed.
Complex carbohydrates may give your muscle that “full appearance” in addition to providing energy. Your muscles will wind up appearing flat if you simply eat protein.
8. Consistent Energy Source
The quantity of carbs consumed by bodybuilders to provide the energy they require is just as crucial as protein.
While protein and low-carb meals are promoted for their advantages in many weight-loss and even strength-building regimens, this is not the case for bodybuilders.
For your hard cardio and lifting exercises, you’ll need more than simply protein if you want to grow a lot of muscle. The benefits of oatmeal for bodybuilding go beyond being a fantastic source of energy.
Bodybuilding can be a difficult process, according to a January 2018 study published in the Journal of the International Society of Sports Nutrition, requiring strict adherence to strict routines and diets as well as resistance training, aerobic exercise, reducing fat intake while still eating enough to build fat-free muscle.
The majority of the bodybuilders studied in that study ate high-protein, high-carbohydrate, and low-fat diets, according to the researchers.
They came to the conclusion that eating more carbs might assist athletes to retain muscle mass throughout tournaments.
In order to prepare for a competition, the male bodybuilders in the research consumed roughly 3,200 calories per day, which is significantly more than the typical person consumes in a single day.
Female bodybuilders, on the other hand, consumed almost 1,700 calories every day. Carbs accounted for over half of the daily calories for both males and females, with carbohydrates accounting for 59 percent of the energy sources for women.
Finally, as a bodybuilder, incorporating a high carbohydrate diet might give you more advantages than problems. Bodybuilders can use oats as a source of long-term satiation. To power you through long hours of exercise, your body will require a consistent supply of energy.
9. Rich in Dietary Fibre
Fibre is important for avoiding constipation, and bodybuilders must consume a lot of protein from meat, fish, poultry, and other sources, which might create digestive problems. Dietary fiber is abundant in oatmeal.
Beta-glucan, a soluble fiber found in oat fiber, has been shown to reduce LDL cholesterol levels (bad cholesterol). A cup of oats has 16 grams of dietary fiber in it. Fibre, believe it or not, is quite important.
It makes us feel full, regulates our insulin levels, keeps us regular, and promotes intestinal health. If you don’t eat it on a regular basis, your body will have to work extra hard to digest all that rice, chicken, and broccoli, bro.
Beta Glucagon is a helpful fiber found in oatmeal. It dissolves somewhat in the stomach and transforms into a thick gel-like material when ingested. This makes us feel full because our bodies recognize mass rather than calories.
10. It has a lower saturated fat content.
The objective of a bodybuilder is to consume as little saturated fat as possible. Only 1.9 grams of saturated fat are found in a single cup of oats.
Saturated fat overconsumption can lead to serious health problems including stroke and cardiovascular disease.
11. High adaptability
Oatmeal has no distinct flavor, making it a fairly flexible food. It may be used in both sweet and savory dishes. You may have it for breakfast, a snack, lunch, or even dinner as a result of this.
To have a ready-to-go carb, mix it with your smoothies. Because oatmeal is readily available, it simplifies your diet while still allowing you to meet your overall carb requirements.
12. It’s an Iron Powerhouse
7.4 milligrams of iron are found in 156 grams of oats. Oatmeal is high in iron and might assist you in meeting your daily requirements.
The mineral iron aids in the formation of red blood cells. Haemoglobin, a component of red blood cells, contains around 70% of the body’s iron. Myoglobin is the name for the protein found in muscle cells.
Hemoglobin is required for the delivery of oxygen from your lungs to your body’s numerous issues.
13. Magnesium is abundant in this food.
Magnesium is an electrolyte that aids in the development of muscle. It works by assisting muscular relaxation, hence preventing muscle cramps. The magnesium content of a single cup of oats is 41.6 mg.
14. Protect the heart from cardiovascular diseases
Oats aid in the reduction of cholesterol levels. Many persons who wish to bulk up their physique have excessive cholesterol levels. High levels of bad cholesterol (LDL) can cause blocked arteries, cardiovascular disease, heart attacks, and strokes, among other issues.
Oats can help lower bad cholesterol and protect you from heart disease by including them in your diet. It may also assist you in lowering your blood pressure. Furthermore, oats can aid in the reduction of other heart disease symptoms such as hypertension.
15. Oats for Weight Gain;
If you want to develop muscle mass, you should incorporate high-protein foods in your oats dish or add a spoonful of protein powder.
If you want your oats sweet, drizzle with honey. To achieve your weight gain target, add some healthy components to your oats, such as full cream milk or yogurt. This will enhance your calorie consumption!
16. Immunity Booster
The immune system is boosted by oats. Your immune system is your body’s first line of protection against bacteria, viruses, microorganisms, and fungus, which cause illnesses and infections. As a result, maintaining a healthy immune system is critical.
Beta-glucan is abundant in oats. These nutrients are essential for your health. They assist your body fight infections and illnesses by strengthening the immune system as a whole, keeping you secure, protected and making you ready to go to the gym.
Oats are a high-protein food that may be incorporated into a bodybuilding diet. Oatmeal after an exercise aids in the regeneration of new cells, the construction of muscles and tissues, and the overall maintenance of a healthy body.
17. Sugar absorption by the body is reduced.
By reducing blood sugar levels, oats can help to avoid diabetes. Diabetes is extremely serious and can lead to a variety of complications, including death if it is not effectively managed. Oats are complex carbs, which slow down the breakdown of sugar in your system.
The miracle grain’s low glycemic index can help with diabetes control by reducing the need for insulin injections and boosting general health. The healthier you are, the more time you can devote to working out in the gym.
18. For Good Health & Fitness
Oats are one of those dull, unattractive foods that are truly superfoods in their own right. Oats nutrition is high in protein, fiber, and a variety of elements including phosphorus, magnesium, and zinc, therefore the benefits of oatmeal for bodybuilding are numerous.
Whether you’re trying to lose weight or gain muscle, oats nutrition can help you achieve your goals. Oats include beta-glucan, a kind of fiber that has been found to delay digestion, make you feel full, and decrease your appetite, according to the Harvard T.H. Chan School of Public Health.
Oatmeal, as you can see, is a fantastic source of nutrients that can help you achieve your bodybuilding objectives. You may add fruits like bananas, berries, raisins if you don’t want to eat them plain.
For those with a sweet craving, add some natural honey or real maple syrup to give some flavor. A complex carbohydrate like oatmeal is vital for getting you through the day, even if you’re not a bodybuilder.
So, friends, these were the benefits of oats for bodybuilding, We hope that now by reading this article you know how beneficial oats are in your muscle-building goals.
Do you also eat oats? If yes then what are your thoughts regarding it and does it help you in achieving your bodybuilding and fitness goal? Share your thoughts in the comments now.