Pearl barley porridge for gaining muscle mass. Rating of cereals for athletes

Porridge is one of the foundations and pillars of healthy nutrition, a source of healthy complex carbohydrates and sometimes proteins. It’s not for nothing that in childhood we were stuffed with this low-fat joy for the gastrointestinal tract and the body as a whole.
In general, here is a rating of the healthiest cereals:

1 place. Buckwheat porridge.

Buckwheat porridge is the most vitamin-rich. This porridge contains especially a lot of vitamin B1, PP, as well as silicon (almost the daily requirement). Finally, buckwheat porridge contains almost 6 grams of protein per 100 grams, which athletes will especially appreciate.

Calorie content: 163 kcal per 100 g. Ready-made crumbly porridge.

2nd place. Oatmeal.

Oatmeal is easy to prepare (option: add milk or water and microwave for 3-4 minutes) and legendary thanks to the phrase “Oatmeal, sir.” Oatmeal is tasty and versatile, it goes well with almost any additives (and especially with sweet ones. If without additives and with water, then it contains 2.5 grams of protein and 12 grams of carbohydrates. Vitamins are also okay, from minerals - especially a lot of manganese (about 30% of the daily value.

Calorie content: 70 kcal per 100 g of ready-made porridge with water.

3rd place. Pearl barley.

Pearl barley porridge - to taste, depending on taste. They also say that it is called “Beauty Porridge”.
Needless to say, the amount of vitamins and minerals there is “Beautiful”: quite a lot of B vitamins: B1, B2, B5, B6, B9, ranging from 4 to 16% of the daily value of potassium, phosphorus, magnesium, iron, zinc, copper, manganese, selenium. And another 2.3 grams of protein and 28 grams of carbohydrates.

Calorie content: 123 kcal per 100 grams of ready-made porridge with water.

4th place. Pea.

Pea is no longer a cereal, unlike the others, but a legume, and it’s just a bomb in terms of useful nutrients and proteins. Only a small number of lovers of its unique taste can knock it down from first place. Not the least role was played by the Soviet canteen school, which disfigured the taste of a generally healthy product in memory.
So, in pea porridge (now we are talking about dry peas, not ready-made puree) - as much as 20.5 grams of protein (more than in meat), almost half the daily dose of vitamin 5, almost triple the daily dose of silicon and almost daily magnesium , not to mention other nutrients (% of the daily value in 100 grams:
Pea.

Calorie content: 97 kcal per 100 g.

5th place. Corn.

Corn porridge is low in calories, but contains a lot of silicon, iron, vitamins, as well as a high fiber content, which is useful for the gastrointestinal tract and for eliminating substances that the body does not need.
Calorie content: 83 kcal per 100 g.

6th place. Rice.

Rice porridge with water contains few calories, about zero fat and a little protein - about 1.5-2.5 grams per 100 grams, depending on the cooking method and the amount of water in the finished product.

Calorie content: 78 kcal per 100 g.

7th place. Millet.

Millet porridge on water contains 3 grams of protein per hundred grams, 0.7 grams of fat and 17 grams of carbohydrates. This is another taste torture that many people were subjected to when the USSR found them in kindergartens. Believe me - it can be very tasty (just like pea.

Calorie content: 90 kcal per 100 g.

8th place. Manna.

The most stupid and even harmful of all cereals.
To begin with, due to the content of useless starch (semolina consists of 70% of it). Only if made in water it contains only 80 calories, almost 17 grams of carbohydrates, 2.5 grams of protein.
We quote gastroenterologist Ekaterina Vasilyeva: “there is one serious offense with semolina porridge: it is rich in phytin. Phytin changes the environment in the child’s intestines in such a way that calcium and vitamin D supplied with food are simply not absorbed. Also, after its use, there is a deterioration in the absorption of iron Finally, semolina “eats” calcium. The mechanism is as follows: phytin contains phosphorus, which binds calcium salts and prevents them from entering the blood. The level of calcium salts in a person’s blood should be constant - approximately 10 mg per 100 ml of blood serum. There are fewer salts, the parathyroid glands “remove” them from the bones and send them into the blood.” All this is especially harmful for children.
On the plus side for certain circumstances: semolina porridge is low in fiber, and it is recommended during the postoperative period and during exhaustion. In case of chronic kidney failure, for example, dishes prepared from protein-free cereals are recommended - in this case, semolina is irreplaceable.
In general, if we included more than 8 cereals in the rating, then semolina would inevitably end up in last place. Calorie content: 80 kcal per 100 g.

Still wondering what cereal to eat for bodybuilding? Have you already heard from many people that eating buckwheat makes you gain weight, but rice makes your purely muscular dry mass burst? Remember that no matter how you eat, the main thing is a balanced diet. If you eat a lot of meat, this does not mean that you will fully digest it. Likewise, if you eat a lot of protein powder, a lot of it will often simply go to waste. And this is extra money, extra time and extra costs for the body on meaningless digestion of food. There is an opinion that it is porridge in bodybuilding that allows you to provide the body with nutrients and minerals as much as possible. There are several types of porridges: - buckwheat;

Rice;

Oatmeal (muesli);

Other cereals. Only those cereals that are most often used by athletes in their diet are listed.

In the morning, it is advisable to eat oatmeal or muesli. Such cereals contain the maximum amount of energy, calories and carbohydrates that can be obtained from 100 g of cereal (of any type).

Therefore, if we take the indicators for carbohydrates and energy, then it is oatmeal that wins, and in the morning. During the rest of the meal periods it will be simply meaningless.

It is known that buckwheat is a very complex product that needs about 5 hours to be completely digested in the body. In a word - iron. It is this element that is abundant in buckwheat.

It is thanks to iron, and, of course, vegetable protein, that it is so popular among bodybuilders. It is believed that eating buckwheat during lunch is just right!

And our last porridge is rice. Rice is the most valuable grain among bodybuilders. It is this porridge that helps to quickly build muscle mass.

But the body quickly gets used to the rice diet.

This porridge will allow you to diversify your menu and at the same time it contains the slowest carbohydrates. Do not forget about the very low glycemic index, which guarantees the absence of the process of neolipogenesis. Simply put, after eating pearl barley porridge you will not gain fat mass. Very often, nutritionists recommend that patients in the early stages of obesity more often include pearl barley porridge in their diet. This dish can not only normalize metabolic processes, but also accelerate them. The product contains a large number of micronutrients, including B vitamins. One hundred grams of pearl barley porridge contains 9 grams of protein compounds and about 324 calories.

Experienced bodybuilders eat oatmeal for breakfast, that is, just at a time when the body has practically exhausted all its energy. Oatmeal takes quite a long time to digest, so you need to eat it no later than a couple of hours before training. The energy charge for the duration of the “iron” training in the gym is guaranteed. In the morning, it is better to cook porridge in water, but oatmeal after a workout can be prepared in milk, and even with the addition of meat or eggs, to give the muscles a good portion of protein for faster recovery and growth. You can diversify your lunch with fruit - this will add vitamins and microelements.

Is it possible to eat porridge during the drying period? Can. Porridge contains quite a lot of healthy protein, little fat and a significant amount of fiber, which suppresses appetite, and this will only help drying. And the most interesting thing for an athlete: eating oatmeal after training somewhat shortens the catabolic phase and promotes recovery processes. Of course, it cannot be compared with BCAA, but the effect will still be noticeable. Eating the product at night, on the contrary, is not recommended. During sleep, porridge is poorly digestible, and therefore the lactose it contains can simply ferment, which will certainly cause gas formation and bloating, and this can have an extremely negative impact on the athlete’s training and overall performance.

Ineffective cereals for gaining muscle mass

Not all cereals are equally beneficial for weight gain. Some of them, on the contrary, are more capable of helping with weight loss. For example, our usual oatmeal, buckwheat or brown rice porridge are more likely dietary products. This does not mean that you need to remove them from your diet, but they certainly will not give the expected result. I would also like to separately highlight semolina porridge, which is familiar to all of us since childhood. This is the most stupid and even harmful of all cereals. Semolina consists of almost 70% starch, which is useless to us, contains only 80 calories, almost 17 grams of carbohydrates, 2.5 grams of protein. It also has very little fiber and is only suitable for protein-free diets. And this is clearly not suitable for you and me for gaining muscle mass.

No wonder many call her the queen of porridges. Buckwheat porridge is a storehouse of useful substances, contains essential microelements and vitamins, and is rich in fiber. In addition, it is a complex, slowly digested carbohydrate, making it great for weight loss. What other beneficial properties does buckwheat have?

valuable source of vegetable protein and carbohydrates
copper and cobalt contained in cereals help absorb calcium
gives a long-lasting feeling of fullness
Thanks to its fiber content, buckwheat will improve intestinal motility and help remove toxins and waste from the body
rich in B vitamins, so buckwheat porridge can increase mental and physical performance, as well as stress resistance

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The calorie content of oatmeal is 366 kcal per 100 g. This is quite a lot, so those who want to lose weight on rolled oats need to monitor the amount of porridge they eat. Those who, on the contrary, are going to gain weight, should not limit themselves, and can snack on oatmeal porridge with milk before training. Hercules with milk has more calories than with water, which again requires strict monitoring of what you eat.

The cereal contains 69.3g of carbohydrates - this is not as much as it seems, since most of them are fiber and slow carbohydrates, so the high energy value of the product is distributed over several hours. There are only 7.2 g of fats, and they belong to vegetable oils, valuable sources of polyunsaturated fats that reduce cholesterol levels in the blood and have almost no effect on the figure. The protein content is 11.9, which, combined with the increased digestibility of meat protein, makes oatmeal porridge with meat or milk a very valuable source of proteins.

The vitamins contained in rolled oats are group B, which have a positive effect on the state of the nervous system. It is to her that porridge owes its beneficial effect on health in various mental disorders. Porridge stabilizes mood, improves nutrition of nervous tissue, conduction of nerve impulses through it, and significantly increases the effectiveness of drug therapy for severe nervous diseases.

Various microelements that rolled oatmeal contains have a positive effect on the functioning of the kidneys (sodium), heart (magnesium, chlorine), thyroid gland (iodine, bromine), bones (calcium). It should be noted that oatmeal contains even more calcium than the daily requirement, so it is not at all necessary to eat oatmeal every day.

There is an opinion that oatmeal contains fewer nutrients than oatmeal because it is pre-heated. In fact, some vitamins are indeed lost, but not all. In addition, the convenience of preparing rolled oats flakes compensates for the slight decrease in the amount of vitamins. In this regard, instant cereals with flavoring additives are much less useful - they contain half as many useful substances, but they also contain added sugar and other substances that impart taste and smell, which are often food allergens. Hercules is a kind of intermediate option.

Video Fat-burning porridge with millet and celery! fitness diet

Many people mistakenly believe that to gain weight it is enough to eat only high-calorie foods, without paying attention to their overall benefits for the body. While you can easily gain muscle mass with the help of healthy food - cereals, without fear of gaining excess weight in the form of fat deposits.

Healthy cereals

Why should you include porridge in your diet to gain weight? This organic product is a rich source of calories needed to generate sufficient energy during workouts. Thanks to their easy digestibility, porridge saturates the body with essential nutrients without overloading the digestive system.

Particular preference should be given to the following products:

Oatmeal;
Buckwheat;
Pearl barley.

It is worth considering each example separately.

Oatmeal

The most high-calorie porridge, the nutritional value of which is 345 calories per 100 g. An ideal breakfast product - it gently envelops the walls of the stomach and intestines, which facilitates easy absorption of vitamins, macro- and microelements. Moreover, oatmeal contains enough of them: calcium, magnesium, potassium and phosphorus in large quantities (more than 50 mg per 100 g of specific gravity). With a fat content of 6.9 mg, the amount of protein reaches 16 mg, carbohydrates - more than 66 mg.

It is worth noting that the most high-calorie porridge will only be useful in grains. Flakes and ground cereals contain a lot of unnecessary starch when gaining weight.

Buckwheat

Buckwheat is extremely useful for gaining muscle mass due to its high content of vegetable proteins - more than 12% per 100 g. These substances are quickly absorbed, normalizing liver function and having a beneficial effect on the functioning of the cardiovascular system. To increase the protein component, add meat dishes and boiled eggs while taking buckwheat. The calorie content of buckwheat porridge is 329 calories.

Pearl barley

One of the healthiest porridges that should be included in your daily diet. The low glycemic level of pearl barley porridge suppresses insulin surges, which can turn all carbohydrates into ordinary fat deposits. In addition, pearl barley has the slowest carbohydrates among other grains, so your body will be fueled with the necessary energy for a long time after eating. The energy value is 324 calories per 100 g.

What to give up?

Not all cereals contribute to the proper set of muscle mass - with a high level of energy value, they may not have the required composition of nutrients. Here is a sample list of unwanted products:

Corn porridge;
Rice in a certain form;
Semolina.

The main reason for refusing these cereals is the increased starch content in the composition, especially in semolina. Starch promotes rapid weight gain in the form of unnecessary fat deposits, which are difficult to convert into muscle even with the help of physical activity.

Corn

Nutritionists advise using corn porridge as an alternative to other boring porridges, since its effect is no longer aimed at weight gain, but at maintaining overall health. This dish will be beneficial for the intestines and strong teeth thanks to the silicon in the composition. Energy value: 323 calories, 9 percent protein.

Rice

Despite its record low fat content, rice is not recommended as a porridge for weight gain. It is fats that contribute to the full balance of nutrients in the diet - do not forget to consume them throughout the day. The method of processing the rice grain and its class play a big role: for example, brown unpolished rice will be much healthier than white polished rice due to the iron, phosphorus, manganese, and vitamins B1, B3, B6 in the composition. Energy value: 323 calories per 100 g, 7% protein.

Semolina

The main disadvantage of semolina is the presence of the vegetable protein gluten, to which many have an allergic reaction. In addition, its composition is based on protein and starch, which practically eliminates the carbohydrates necessary for energy production during training. If you want to diversify your daily diet with this particular porridge, be sure to add meat and vegetable components. Energy value: 326 calories, 13% protein.

Porridges for weight gain should be prepared slightly differently than regular meals. During classical cooking, the starch contained in grains can absorb liquid up to 100 times its own weight - this reduces the original nutritional value of the product by 2-3 times. To avoid such a situation, simply leave the required amount of cereal in water overnight so that it swells. In this case, the porridge will gain only 3 times more liquid. Before eating, it is enough to scald the dish with boiling water to rid it of possible infections.

How to gain weight correctly?

Thanks to basic rules, increasing muscle mass with the help of grain dishes will be much easier and faster. First of all, you need to pay attention to the total energy value of your daily diet - it should be at least 35 calories per 1 kilogram of weight. Meals should be larger in quantity, but smaller in volume. Fractional meals are better absorbed, trigger metabolism and do not overload the digestive system, allowing you to constantly remain energetic. The optimal number of meals per day is from 5 to 10. To ensure a balanced daily diet, you need to combine complex carbohydrates from cereals with vegetable fiber and meat protein.

What foods are good for gaining muscle mass? What can you eat and what should you forget about if you want to build powerful muscles? A complete overview of acceptable and unacceptable products!

If you stop consuming the right bulking foods that provide the calories your body needs, your muscle growth will stop. Try replacing your diet with foods and see what happens.

The Best Foods for Mass Gain

Anyone interested in gaining weight should know that in order to grow muscle tissue, it is important to consume more calories than you burn in a day. Without sufficient building material it is impossible to hope for a positive result. Would you hire a group of builders to build a house without providing them with the bricks and supplies (and leaving them with no funds to buy)? Obviously this would be a waste of money. This comparison can also be applied to exercise in the gym. You may be a fanatic about going to the gym, but working out every day without the right muscle building products is a waste of time. You will become stronger, but the size of your biceps is unlikely to change.

Even if you realize that you need to consume more calories to grow, many people don't do it simply because they internally resist eating more. It seems to them that they will have to behave like it’s New Year’s Eve and eat to their heart’s content every day.

Forget about: fresh fruit

By eating 4-5 fruits a day, you significantly replenish the body's reserves of antioxidants. Plus, fruits are rich in fiber, making them a great substitute for sweets.

Unfortunately, just like oatmeal, fruit contains a high percentage of water, which takes up precious space in your stomach.

Replace with: dried fruits

To overcome the problem of excess water, replace fresh fruits with dried fruits. You will get 10 times more calories, but the same benefits.

You can add them to trail mix or bars, bake them into pies, and enjoy them as a quick breakfast when you don't have time to cook.

Forget about: white fish

White fish is ideal for the diet, as it is incredibly low in calories and high in quality protein. However, it is not very suitable as a product for gaining weight: in order to provide the body with the necessary calories, you will have to consume it in huge quantities.

Replace with: salmon

Instead of white fish, include salmon in your diet. It is an excellent source of essential fatty acids, which not only improve health, but also promote lean muscle mass. Salmon contains many times more calories than white fish, so this product will be much more beneficial in gaining weight and muscle mass.

Forget about: egg whites

Like white fish, egg white contains a high concentration of white fish, which is why people most often prefer it. Most people don't eat red or chicken meat for breakfast, so egg whites work great here. Plus, they are not expensive and easy to prepare.

Replace with: whole eggs

Do not remove the yolks; eat the eggs whole. The yolks contain essential microelements such as calcium, iron, phosphorus, zinc and thiamine. They will provide you with calories and will also maintain normal cholesterol levels in the body. If there are no health problems, you can eat 1-2 whole eggs per day.

Forget about: low-fat yogurt

For healthy bones and muscle contraction, it is necessary to consume dairy products regularly. Many people prefer to include low-fat yogurt in their diet, especially since various fruit additives can give it an amazing taste.

The problem is that half a cup of this yogurt has only 50 calories (if you choose unsweetened, since sugar contains more calories), and this will not help with muscle growth.

Replace with: cottage cheese

Cottage cheese, unlike yogurt, has twice as many calories and protein. Therefore, this product is ideal for gaining muscle mass.

Forget about: bread

Finally, if you prefer to snack on a few slices of toasted bread for breakfast or late at night, reconsider your habits. You think that since all diets exclude this product, then it is suitable for gaining muscle mass, since one piece contains approximately 80 calories.

Replace with: bagels

Instead of bread, start your day with a bagel. Spread with two tablespoons of peanut butter, a whole grain bagel will provide you with 500 calories and 12 grams of protein. Add a big glass of milk (goes great with peanut butter) and you're ready to go!

Don't let overeating prevent you from getting the calories you need to gain muscle mass. Make small changes to your diet and you will achieve your goal! At the same time, you will not feel discomfort and heaviness in your stomach, but will be full of energy to work in the gym.

High-calorie porridge allows you to gain the necessary kilograms without overloading the digestive system and harming your health, and also restore your metabolism. The main advantage of cereals is their ease of digestibility, which makes a person feel great. You just need to know what the highest calorie porridge is, which is what will be discussed in the article.

Types of porridges

Cereals are high in carbohydrates necessary for the normal functioning of the body. If you eat them in large quantities, but little energy is spent, then you gain weight quickly. It is believed that cereal porridges improve metabolism, but not all cereals are ideal for weight loss, because many of them are high in calories and have a high glycemic index. Buckwheat has an indicator of 40, and brown rice - 50. They are dietary and cannot be used for weight gain.

This also applies to oatmeal, which has a glycemic index of 40. The food contains few calories. Buckwheat porridge will contain 90 kcal, oatmeal - 88, and rice porridge - 78. Such products are suitable for weight loss, but they are not suitable for weight gain.

Which There are several such products. The list includes the following types of cereals:

pearl barley;
barley;
rice;
pea;
millet;
wheat

Each of these foods is high in calories. In addition, they contain many valuable components necessary for human health. If you eat porridge with butter, sugar or fatty meat gravy, weight gain will occur within a few weeks. Moreover, the weight is distributed evenly and with physical activity it will allow you to get the desired shape.

Pearl barley

This cereal is included in the list of “The most high-calorie porridge.” Barley is tasty and nutritious, it contains fiber, carbohydrates, fats, and proteins. Since the porridge contains 66% carbohydrates, if you consume it regularly there is a possibility of weight gain.

If you want to gain weight, then you need to eat a product with butter, cheese, and meat. Cereals are also prepared with milk and sugar. 100 g of cereal with water will contain 109 kcal, and with milk - 150 kcal. Barley should be included as a side dish for dinner, since carbohydrates turn into fat in the evening, so weight gain occurs faster.

Millet

The most high-calorie cereals for children will increase the baby's weight if he does not reach the norm. It will be beneficial for him to eat millet. This cereal is very tasty, especially with milk, as well as jam or sugar. Millet porridge with pumpkin is healthy and is considered nutritious and satisfying. One serving of the dish includes 103 kcal. The more often you use it, the faster you will gain weight.

Cereals contain 4% fat, which is 2 times more than other cereals. This dish adds energy, so a person will be resilient. To gain muscle mass, it is advisable to eat porridge after training to replenish energy and satisfy hunger. The dish is perfect for athletes, as it has a restorative effect. If training is performed at least 2 times a week, then the most high-calorie porridge must be included in the diet. In addition, it strengthens the heart and blood vessels.

Rice

The most high-calorie porridge for weight gain is rice. This is ensured thanks to the starch that is found in the cereal. It, together with other carbohydrates, makes up 70%. The glycemic index of rice is 64, and after consuming the product, blood sugar increases, which promotes fat storage.

Rice contains a large amount of minerals and vitamins. Therefore, such weight gain will be useful. It is advisable to eat fluffy rice and cook it with milk (98 kcal) or meat broth (124 kcal). Cereals will be tastier when butter, sugar, fruits, and dried fruits are added to it.

Rice is an easily digestible grain, which is why there will be no difficulties with digestion. Therefore, it is useful to use it before training. But you need to keep in mind that you cannot eat the product in large quantities, because it can cause constipation. When eating rice, you need to drink a lot of water.

Pea

Which porridge has the most calories? This is pea. It is based not on cereals, but on legumes. Peas contain a lot of protein, so weight gain occurs quickly. This product is also recommended for athletes, as it quickly restores strength and gives energy. Pea porridge contains amino acids and protein, which build new cells and build muscle mass.

To make the product nutritious, it is mixed with vegetable oil. This dish is healthy because it contains vitamins A, B and C. As a result, a person is protected from diseases and does not have problems with the heart and blood vessels. The brain works much better, endurance improves. The calorie content of porridge increases with potatoes, sunflower oil, and vegetables.

Barley

Barley porridge is great for weight gain. Its calorie content is 310 kcal. If you cook the product in water, the calorie content will be 76 kcal per 100 g, and with milk - 111. It contains a minimum of fat - 1.3 g, so it is advisable to add butter or vegetable oil to it. This will increase the calorie content and make digestion easier.

Wheat

Wheat porridge has a high calorie content. It contains a lot of proteins, fats and carbohydrates. If consumed frequently, it can cause overweight, as it is nourishing and tasty. To make the menu varied, the product is prepared with milk and sugar, and fruits and pumpkin are also added. Wheat cereal is suitable as a side dish for meat and fish.

If you have a problem of underweight, you need to include this particular product in the menu. With water, cereal has a calorie content of 105 kcal, and with sugar and milk - 140. With the addition of oil, the figure increases to 210. With this diet, you can gain weight in a few days. The product is rich in vitamins and microelements that will allow the body to recover.

What is the lowest calorie porridge? This is buckwheat. The number of calories in it does not reach 100. It is prepared with both milk and water. This product allows you to lose weight in a short time. People benefit from high-calorie and lean porridges, but in any case, one must remember in moderation.

Hello friends! How do champions eat breakfast? If you grew up in Soviet times, then remember that winners in sports and in life eat only rolled oats in the morning, so that sooner or later they can compare their performance with this ancient Greek hero.

Now the name of this brand has begun to be forgotten, but the benefits have not become less. Moreover, crushed oatmeal (which is, in fact, rolled oats) began to be eaten in Scotland in the 13th century to make their food more satisfying and healthy.

True, much later - in the 19th century, grains began to be processed with steam and then the flakes we know were born, which we brew with milk in the morning to get the most delicious porridge in the world.

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It is also an indispensable product for bodybuilders all over the world, because it works great when you need to lose weight and get rid of excess fat. And at the same time, if you ask whether oatmeal is good for weight gain, then in this case you will be given a positive answer. We will find out how this happens today in this article.

What are the obvious benefits of oatmeal?

So, oatmeal is considered a complex carbohydrate. No, they, of course, do not solve differential equations and are not tormented by the questions: “To be or not to be.”

The thing is that our body absorbs simple carbohydrates very quickly; they are empty energy, which is most often stored in fat. There are practically no benefits in such carbohydrates and they can only be relevant in those countries where plumpness is considered beautiful, and any woman tries to look fatter.

Complex carbohydrates take a very long time to digest, providing us with a feeling of fullness for several hours. As a rule, they contain a lot of microelements and vitamins, as well as fiber. In addition, oatmeal has a low glycemic index, which means that it does not raise blood glucose levels very much after eating.

Why is this so important? The faster this indicator jumps and the higher it is, the sooner you will feel hungry. For example, almost all sweets have a very large index. This is precisely what can explain the fact that literally an hour ago you drank tea with rolls and ate it all with sweets, but you’re already hungry again.

Moreover, the huge amount of calories that were received did not dissolve in the air, but settled on your sides. At the same time, the increased feeling of hunger requires another supply of food. So we can get into an endless vicious circle of eating only simple carbohydrates with a high glycemic index. Do not do it this way! Eat only the right foods!

The last advantage that oatmeal gives us is a large amount of protein. Yes, along with carbohydrates, it also contains proteins, the role of which in a bodybuilder’s nutrition is difficult to overestimate. After all, without protein foods, your muscles will never grow and you will forever remain skinny.

And which of us wants to spend endless hours in a rocking chair and not see any results after? Of course, not me and not you! So we have another reason to have oatmeal for breakfast.

Don't forget vitamin E and antioxidants, which our oatmeal is rich in. Chemical analyzes also tell us that some amino acids can be found in these grains. In particular, we will be interested in glutamine, which helps muscle fibers recover faster and supports the immune system.

I don’t know how reliable the last fact is, but I believe that you will have time and the opportunity to test it experimentally. In general, oatmeal increases potency, and also allows your genitals to become more sensitive and increases the number of orgasms. So, have breakfast and quickly clarify this information.

Oatmeal for weight gain or loss

If you want to gain weight, then, as I said above, oatmeal will be the ideal product to solve this problem.

It's all about its high calorie content, which is why this porridge is an ideal solution for breakfast when you need to get a large amount of energy. And if you add honey, nuts, dried fruits and milk here, the dish will become not only a vitamin bomb, but also a real energy boost for gaining muscle mass.

This becomes especially important at the stage when your goal is a detailed study of all muscle groups. If you have ever been in the process of gaining weight and then cutting, then you know that it is easier to “draw” some reliefs, while some practically do not lend themselves to any tricks. The very last thing to give up is usually the abs (see article), which until the last moment does not want to come out from under the layer of fat.

Here, of course, not only nutrition is important, but also a proper training program. This is exactly what I have been doing for a long time and I give you the finished the solution is here.

At the same time, many athletes use oatmeal during the weight loss stage and even during cutting. How are such strange transformations possible?

It is contraindicated to completely give up carbohydrates even while you are losing weight, because they serve as a source of energy for us. They also help us solve other problems. We not only get vitamins and minerals from here, but also often a lot of healthy fiber (which directly relates to porridge).

As we have already discussed above, complex carbohydrates take a very long time to process, so if you eat a plate of rolled oats, you can completely forget about any stomach grumbling for 3-4 hours. Naturally, if your goal is to lose weight, then it is better to prepare such a breakfast with water rather than with fat milk.

You will have to give up sugar, butter and honey. Choose a sweetener like stevia.

Types of processing and their comparison

By the way, this cereal can be used in various forms, depending on the degree of grinding.

It is recommended to boil whole grains not only as porridge with milk, but also try it as a side dish. You can make delicious pilaf or stuff poultry, meat or vegetables with it. The only drawback of this type of cereal is that it takes a very long time to prepare, at least 1 hour.
It will take less time to prepare if you choose chopped oats. It will be cooked in 20 minutes and is just as suitable for porridge and side dishes.
Standard cereal or rolled oats take 5 to 10 minutes to prepare. By the way, you can prepare various dietary cookies from them.

If you need oatmeal for mass, then it is acceptable to use instant cereal. Their main disadvantage is that they quickly increase the glycemic index and contain slightly less vitamins and microelements than other varieties of this cereal. There is also less fiber and protein. In addition, this type of food is digested faster, which means you will feel hungry earlier.
But the most unprofitable product in this sense is a ready-made breakfast made from oatmeal, which is simply filled with milk. So if you need a quick snack and don't want to eat junk food, it's better to eat instant porridge than ready-made cereal. In addition, sugar and various flavorings are often added to instant porridge, which is not always healthy. But you don’t need to cook this porridge; just pour boiling water over it and wait a couple of minutes.
You can also find oatmeal on sale. You can use it to make any baked goods, from bread and pancakes to cookies and pies. It is recommended to add it to sauces for thickening, as well as to soups. Prepare a tasty and healthy dish from it - oatmeal jelly.

The last product from this cereal is oat bran. They can be added to almost any dish to add fiber. Moreover, oatmeal contains soluble and insoluble fiber. The first reduces the level of bad cholesterol and helps prevent inflammatory processes in the stomach and intestines. In addition, it slows down the process of carbohydrate absorption, which has a positive effect on the feeling of fullness.

And the second protects us from cancer, hemorrhoids (see the article on what hemorrhoids are) and constipation (read). Fiber also copes well with constipation and helps during weight loss, due to its ability to swell in the stomach, giving a feeling of fullness. At the same time, our body is not able to process this dietary fiber, so we do not get any calories from it.

One more regularity can be noted: the more the grain is crushed, the faster and more completely it is absorbed. Therefore, if we gain weight, we stop at flakes. But when your task is to work out relief or lose weight, then the ideal option is whole grain or chaff.

What to cook with oatmeal?

Of course, you can find hundreds of recipes using oatmeal or its derivatives. But I will tell you a few of the simplest and most delicious ones. For example, from ordinary rolled oats you can prepare the now popular oatmeal in a jar.

It’s best to make it in the evening so that in the morning you have a healthy and flavorful dish on the table. It is enough to simply collect cereal (not instant), yogurt or milk in one clean jar. If desired, it is permissible to add any dried fruits, as well as honey.

Combine all components and leave overnight. In the morning you will have delicious porridge ready. You can add fresh fruits and berries, as well as nuts, to your taste. By the way, you can store this porridge in the refrigerator for more than one day. But it’s better to prepare a new portion each time.

If you experiment with different additives, you can get completely different tastes over the course of a week or even more. Try making this oatmeal with banana (see article) and cocoa, or with tangerine and orange, or with honey and nuts, or with apple and cinnamon.

If you are a real jock and your goal is not just to gain weight, but to gain real muscle mass, then I will give you a recipe for anabolic oatmeal. After consuming this portion, you will receive only 16 grams of fat and about 60 grams of carbohydrates and the same amount of protein.

approximately 70 grams of oat flakes,
8 egg whites,
half a scoop of protein,
a teaspoon of sugar or sweetener to taste,
approximately 60 milliliters of water (you can add a little more).
To taste, you can add cocoa, fruits, berries, and nuts to the finished dish.
A tablespoon of flaxseed oil, which is added to the finished product, will help you increase the usefulness of such porridge.

This porridge can be prepared in the microwave by placing a plate in it for 2 or 3 minutes. However, if you do not have such a device at hand, then cook it in the classic way. Want more benefits from your food? Toss in some creatine and glutamine to give your anabolic breakfast an extra boost.

Finally, I’ll tell you a recipe for oatmeal protein bars that you can prepare yourself and not spend money on them in expensive sports nutrition departments.

We will need:
85 grams of flakes,
5 scoops of protein in your favorite flavor,
50 grams of milk powder,
100 grams low-fat cream cheese (if you can find it)
2 squirrels,
banana,
three teaspoons of any oil, it is better to take a fragrant one, for example, from walnut,
60 milliliters of water.

Mix cereal, milk powder and protein. At the same time, preheat the oven to 160 degrees. In another bowl, mix the remaining ingredients. After this, combine everything together and beat with a mixer until a homogeneous consistency is obtained.

Grease the mold with oil and pour the prepared mixture into it. Bake for about half an hour and then cut into portioned bars. This is just one of the options for such snacks. Depending on the filling, their tastes can be varied endlessly.