Is Oatmeal Good for Bodybuilding – Introduction
Why is oatmeal good for building muscle?
When it comes to building muscle and getting stronger, you cannot underestimate the importance of a balanced diet.
After all, you are what you eat.
Food provides you with the nutrients your body needs to function at its best, as well as the necessary building blocks for muscle repair and growth.
It doesn’t matter how hard you train; if your diet is suboptimal, your results will be too.
Several foods are considered cornerstones of good bodybuilding nutrition, including chicken, fish, eggs, and vegetables.
Is oatmeal another?
This article reveals why oatmeal is so good for building muscle and bodybuilding.
What is Oatmeal?
Oatmeal is a staple breakfast food made from oat groats, which are hulled oat grains.
It is usually prepared by cooking the oats in water or milk until soft and creamy.
However, the final texture of oatmeal depends on how long you cook it and the type of oats used.
Speaking of types of oats, there are several varieties, and the difference generally depends on how they are processed:
Rolled Oats:
Also known as old-fashioned oats, rolled oats are oat groats that have been steamed and then flattened between large rollers.
Because they’re already par-cooked by steaming, rolled oats cook relatively quickly and are commonly used to make oatmeal.
Steel-Cut Oats:
These oats are made by cutting oat groats into smaller pieces with steel blades.
Steel-cut oats are relatively raw, have a chewier texture than rolled oats, and take longer to cook.
Instant Oats:
Instant oats are pre-cooked and dried, making them the quickest to prepare, as they only need hot water or a brief time in the microwave to soften.
Also referred to as quick oats, they are often flavored and sweetened, which means they may not be as healthy or nutritious as the rolled and steel-cut varieties.
Still, they’re still generally better for you than most sugar-laden breakfast cereals.
As well as being insanely tasty (assuming you enjoy eating oatmeal, that is!), oatmeal is also highly nutritious.
100 grams (2/3 of a cup or 3.5 ounces) of uncooked oatmeal provides:
- Calories: 389 kcal
- Carbohydrates: 66 grams
- Protein: 11 grams
- Dietary Fiber: 10 grams
- Sugars: 1 gram (naturally occurring sugars)
- Fat: 7 grams
- Saturated Fat: 1 gram
The approximate nutritional values for one cup of cooked oatmeal made with 1% milk are:
- Calories: Around 210-220 kcal
- Carbohydrates: 30-35 grams
- Dietary Fiber: 4-5 grams
- Sugars: 6-8 grams
- Protein: 8-10 grams (including protein from milk and oats)
- Fat: 5-7 grams
- Saturated Fat: 1-2 grams
- Cholesterol: 5-10 milligrams
- Sodium: 100-150 milligrams
- Calcium: 150-200 milligrams
- Iron: 1-2 milligrams
- Magnesium: 40-50 milligrams
- Phosphorus: 150-200 milligrams
- Potassium: 250-300 milligrams
- Zinc: 1 milligram
There are several ways to use oats and oatmeal, and there is no rule that says you can only eat it at breakfast.
In fact, oatmeal is a very versatile food that you can use in many different ways on your quest to build muscle and strength.
Why start your day with a bowl of oatmeal?
The Benefits of Oatmeal for Building Muscle and Bodybuilding
So, why should you include oatmeal in your bodybuilding diet?
Here are some compelling reasons to start or continue eating oatmeal!
1. Muscle Building
While oatmeal is not the most concentrated source of protein, it still contains a valuable amount of this essential muscle-building nutrient.
You can always increase the protein content of your oatmeal by making it with milk, adding nuts or seeds, or chugging down a protein shake chaser.
2. Sustained energy
Oatmeal is a low glycemic index carbohydrate.
This means it digests slowly.
So, whether you have planned a long workout or won’t be training for a few hours, a serving of oatmeal will ensure you have all the energy you need to push your body to its limit and trigger maximum muscle growth.
3. Improved Gut Health
The fiber in oatmeal helps support a healthy gut microbiome for better digestive and intestinal health.
A healthy gut is critical for muscle and bodybuilding success because if you cannot digest and absorb the nutrients in your diet, you won’t be able to provide your body with what it needs for recovery and growth.
4. Rich Source of Nutrients
A good bodybuilding diet should be a healthy diet full of the vitamins and minerals your body needs to function at its best.
Vitamins and minerals are the sparkplugs of life and power every reaction that occurs in your body.
Oatmeal is packed with essential vitamins, minerals, and antioxidants, promoting overall health and well-being. ¹
5. Digestive Health
Eating for muscle building invariably involves consuming a lot of food.
This can lead to digestive upsets and gastric distress.
A lot of bodybuilders say that the most challenging part of gaining muscle is all the eating!
Oatmeal’s high fiber content helps support healthy digestion and will reduce bloating and constipation.
6. Weight Management and fat loss
Despite its high nutrient content, oatmeal is relatively low in calories and high in fiber, so it’s highly satiating.
As such, it’ll keep you feeling full for many hours and could help prevent unplanned snacking, overeating, and junk food cravings.
This means that oatmeal can be useful for helping you to get and stay lean.
7. Enhanced Immune System
You can’t train if you are sick.
However, intense workouts can hurt your immunity, making you more prone to illness.
Many of the nutrients in oatmeal, such as zinc and magnesium, help support a healthy immune system.
8. Improved heart health
While bodybuilders are primarily interested in building bigger skeletal muscles, e.g., the pecs, biceps, and lats, there is another muscle that’s even more important – the heart.
Your heart pumps 24/7/365 to keep you alive, and poor heart health could bring more than your workouts to a staggering halt…
The good news is that oatmeal offers several heart health benefits, including:
Reduced cardiovascular risk: Regular oatmeal consumption is linked to a decreased risk of cardiovascular diseases.
Lowered LDL cholesterol: Oatmeal’s beta-glucans help reduce LDL cholesterol levels.
Reduced risk of hypertension: The potassium in oatmeal contributes to maintaining healthy blood pressure.
9. Improved skin health
A lot of exercisers want to build muscle to enhance their appearance.
However, what covers your muscles is just as important for looking good, and we’re talking about your skin.
The antioxidants in oatmeal help combat free radicals, reducing the signs of wrinkles and stretch marks and promoting healthier-looking skin.
10. Bone Health
Strong muscles are usually accompanied by strong bones.
However, oatmeal provides your body with more of what it needs to make your skeleton strong and healthy.
Oatmeal contains calcium and phosphorus, which are critical for healthy bones.
11. Budget-friendly
Unlike many other popular bodybuilding foods, oatmeal is an affordable and cost-effective food choice.
As such, if you start adding oatmeal to your diet, you should be able to keep using it even if you are running short on grocery money.
12. Widely available
Oatmeal is popular all around the world, so it’s widely available.
You should have no problem finding stores that sell several varieties of oatmeal.
This is not always the case with some other more exotic bodybuilding foods.
13. Gluten-Free Option
Many people avoid oatmeal because they are sensitive or allergic to the effects of gluten, a type of protein found in many grains.
However, varieties of gluten-free oats are widely available, making oatmeal suitable for those with gluten sensitivities.
14. Easy to Prepare
Lack of time can make healthy eating impractical for some people.
Preparing healthy food can be time-consuming, and not everyone has the culinary skills to cook complicated meals.
Oatmeal is quick and simple to cook, so it’s perfect when time is short.
It’s also a very versatile food that can be incorporated into various dishes, offering lots of delicious and nutritious meal options.
Oatmeal Recipes for Building Muscle and Bodybuilding
While a bowl of old-fashioned oats made with milk and served warm with maple syrup or honey is hard to beat, eating the same meal over and over can eventually become boring.
Here are a few recipes that you can use to elevate your oatmeal game to new levels of taste and satisfaction!
Oatmeal Protein Cookies
Ingredients:
- 1 cup rolled oats
- ½ cup protein powder (flavor of your choice)
- 2 ripe bananas, mashed
- 2 tablespoons honey or maple syrup
- 1 teaspoon vanilla extract
- Optional: add-ins such as dark chocolate chips, chopped nuts, or dried fruits
Instructions:
- Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
- In a large mixing bowl, combine the rolled oats and protein powder.
- Add the mashed bananas, honey (or maple syrup), and vanilla extract to the bowl.
- Mix everything thoroughly until well combined.
- If desired, fold in the add-ins of your choice, such as dark chocolate chips, chopped nuts, or dried fruits.
- Scoop the cookie dough onto the prepared baking sheet using a spoon or cookie scoop.
- Flatten each cookie slightly with the back of the spoon.
- Bake the cookies in the preheated oven for about 12-15 minutes or until they turn golden brown around the edges.
- Once baked, remove the cookies from the oven and let them cool on a wire rack before enjoying this protein-rich post-workout treat.
Nutrient Breakdown (approximate values per cookie):
- Calories: Around 100-120 kcal
- Protein: Approximately 4-6 grams
- Carbohydrates: Around 16-18 grams
- Fat: Approximately 3-4 grams
Simple Overnight Oats
Ingredients:
- ½ cup rolled oats
- ½ cup milk of your choice (e.g., cow’s milk, almond milk, soy milk)
- ½ cup Greek yogurt (optional, for added creaminess and protein)
- 1 tablespoon chia seeds
- 1 tablespoon honey or maple syrup (adjust to taste)
- ½ teaspoon vanilla extract (optional, for flavor)
- Pinch of salt
- Fresh fruits, nuts, or seeds for toppings (e.g., berries, sliced bananas, chopped almonds)
Instructions:
- In a jar or airtight container, combine the rolled oats, milk, Greek yogurt (if using), chia seeds, honey or maple syrup, vanilla extract (if using), and a pinch of salt.
- Stir all the ingredients until they are well mixed and evenly combined.
- Seal the jar or container tightly and refrigerate it overnight or for at least 4-6 hours, allowing the oats to soak and soften.
- The following day, stir the mixture to ensure it’s well combined.
- Top your overnight oats with fresh fruits, nuts, or seeds of your choice for added flavor, texture, and nutritional benefits.
- Enjoy your delicious and nutritious overnight oats for a quick and convenient breakfast.
Nutrition Breakdown (approximate values without toppings):
- Calories: Around 300-350 kcal
- Protein: 12-15 grams
- Carbohydrates: 40-45 grams
- Dietary Fiber: 7-8 grams
- Fat: Approximately 10-12 grams
Oatmeal Protein Balls
Ingredients:
- 1 cup rolled oats
- ½ cup protein powder (flavor of your choice)
- ½ cup nut butter (e.g., peanut butter, almond butter)
- ¼ cup honey or maple syrup
- Optional: a pinch of salt, add-ins like shredded coconut, mini chocolate chips, or crushed nuts
Instructions:
- In a large mixing bowl, combine the rolled oats and protein powder.
- Add the nut butter and honey (or maple syrup) to the bowl.
- Mix well until all the ingredients are evenly incorporated.
- If desired, add a pinch of salt for enhanced flavor and any optional add-ins like shredded coconut, mini chocolate chips, or crushed nuts for extra texture.
- Take small portions of the mixture and roll it between your palms to form bite-sized protein balls.
- Place the protein balls on a plate or baking sheet lined with parchment paper.
- Refrigerate the balls for about 30 minutes to an hour, allowing them to set and firm up.
- Once chilled, transfer the oatmeal protein balls to an airtight container for storage.
- Enjoy these energy-boosting treats throughout the day or as a convenient on-the-go snack.
Nutrient Breakdown (approximate values per ball):
- Calories: Around 70-90 kcal
- Protein: Approximately 3-4 grams
- Carbohydrates: Around 8-10 grams
- Fat: Approximately 3-4 grams
Is Oatmeal Good for Bodybuilding – Wrapping Up
Oatmeal is more than just a warm and comforting breakfast food; it’s a valuable asset for anyone with muscle-building and body-building goals.
The combination of slow-digesting carbohydrates, protein, fiber, and essential nutrients provides steady energy, supports muscle recovery, and aids in nutrient absorption – all vital components of a successful muscle-building diet.
So, whether you enjoy a bowl of classic oatmeal, prefer overnight oats, or use it to make protein balls or smoothies, oatmeal is a tasty and beneficial addition to your muscle-building diet.
With oatmeal in your pantry, you’ll be one step closer to achieving the strong and sculpted physique you’ve always dreamed of.
So, let’s raise our spoons and toast the wonders of oatmeal, a true friend and ally on your body transformation journey!
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Footnotes
¹ A Review of the Health Beneficial Properties of Oats – NIH – National Library of Medicine
