Oatmeal – help build muscles and shape the body
If you ask the average consumer what nutrients are most important for muscle building, he will say that they are proteins. In fact, proteins play a huge role in building muscle tissue, but not only. Carbohydrates and fats are also very important. Sugars are the basic source of energy for your body, so you can not forget about them by preparing a meal plan.
The main task of carbohydrates is to provide the body with the right dose of energy. When you eat too few sugars, the body begins to digest proteins, instead of using them to build muscle tissue. The most needed, and also the healthiest are products containing complex carbohydrates, which contain a lot of fiber and are slowly burned in the body. Oat flakes belong to their most valuable sources. Perhaps they will not conquer the palate, because the taste values are not too high (also because they are not a source of sweet simple carbohydrates), but in terms of content of fiber and complex carbohydrates it is difficult to match them.
Nutritional value of oatmeal
A cup of dry oatmeal contains 307 calories (kcal), 5.3 g fat, 10.7 g protein and 54.8 g carbohydrates. During cooking porridge, the volume of flakes increases, so a cup of cooked porridge contains a little over 160 calories, 32 g carbohydrates and 6 g protein. So you can eat your oatmeal-based meals without worries, even if you limit your calorie intake.
Combine them with protein
Oatmeal itself does not contain too much protein, so it is worth combining them with protein-rich products, even with natural yoghurt. Remember that the protein contained in oat flakes is defective – contains little lysine, one of the essential amino acids. Therefore, it is necessary to provide the body with proteins also from other sources, including in the form of animal products. A valuable source of lysine, however, is not only meat products, but also beans and lentils
Iron and vitamin B3
In addition to protein, carbohydrates and fats, the body needs vitamins and minerals to build muscle tissue. Oat flakes contain two important ingredients – iron (non-heme) and niacin (vitamin B3). In a cup of dry oatmeal there are 3.44 mg of iron and 0.91 mg of niacin. Iron is needed to transport oxygen through the blood (as a component of hemoglobin), while vitamin B3 helps to convert carbohydrates into energy and use the protein accordingly. Its role in maintaining proper metabolism is huge.
Other vitamins and minerals
Oat flakes are a source of thiamine (vitamin B1), riboflavin (vitamin B2), vitamin B9 (folic acid), biotin (vitamin H), vitamin B5 (pantothenic acid), choline and vitamin E. These nutrients have a beneficial effect on the immune system and accelerate the body’s rate of reaction to infection, speeding up the process of its treatment. It can therefore be considered that by providing the body with the above-mentioned vitamins, oat flakes have an indirect effect on the speed of muscle building, helping to maintain a good form, necessary to perform physical exercise at the gym. In oat flakes you will also find rare silicon, large amounts of magnesium, phosphorus, zinc, copper, selenium and manganese.
A good source of fiber
Oat flakes are a very good source of soluble fiber (beta-glucan) and insoluble fiber (cellulose). Fiber does not directly affect muscle building, but has a number of health benefits. Soluble fiber helps reduce the level of bad cholesterol (LDL) without lowering the level of good cholesterol (HDL). The mechanism of fiber’s action is to form a viscous gel after combining betaglukane with water. Insoluble fiber, or cellulose, helps to digest food and remove it from the intestines.
Oatmeal, plain and instant oat flakes
Normal and mountain oats are less processed compared to instant oat flakes. The value of the glycemic index of mountain oat flakes is about 50, and ordinary ones – about 40, whereas in the case of instant oat flakes it is higher. Mountain oat flakes are obtained from cut grain, while oatmeal flakes are obtained from whole grains. Normal oat flakes are therefore the healthiest. The difference in nutritional value is small. Oatmeal flakes have a light nutty aftertaste and are considered the tastiest. In turn, due to the short cooking time, instant ones are the favorite, but their glycemic index can be even around 83! Instant flakes with additives usually contain a lot of sodium, which particularly adversely affects blood pressure and weight gain. Simple sugars are also added to instant oatmeal, which cause a rapid increase in insulin levels. These types of products can even help you gain weight.
Oat flakes are available in three types – as ordinary, mountain and instant. The healthiest choice, conducive to muscle building and body shaping, are ordinary flakes that are least processed and have the lowest glycemic index. Instant oats are definitely not conducive to slimming and maintaining a slim figure. Mountain and ordinary oatmeal contains a lot of fiber and complex carbohydrates and minerals and vitamins supporting muscle building, which is important, among others for people who shape the figure. The effect of these products can be indirect or direct – indirect, because they strengthen immunity and improve the lipid profile of the blood, direct – because they provide proteins, carbohydrates, which are the main source of energy, as well as iron and niacin essential for metabolism.
You can read also: How to build muscle mass?Posted on: May 15, 2019