Protein Oatmeal Recipe. Calorie, chemical composition and nutritional value.

The benefits of oatmeal for an athlete

The benefits of oatmeal lie in the following properties:

• Slow carbohydrates. Long lasting carbohydrates provide constant energy . They help you gain muscle mass and not gain fat. Slow carbohydrates are a source of increased energy and performance. This is important both in the gym and in everyday life;
• Source of protein . Oatmeal is also valuable in bodybuilding due to its protein component. About 12 grams of protein per 100 grams of weight is an excellent indicator. By adding animal products, you can make vegetable protein complete;
• Lots of fiber . This is necessary for digestion. The same rice contains 2.7 times less dietary fiber. And this is the main carbohydrate for most athletes. Your gastrointestinal tract will not be grateful for the emphasis on rice. Oatmeal is a different matter. 8 grams of dietary fiber at a rate of 20 units. This means that with 100 grams of oatmeal you cover almost half of your daily fiber requirement. Half of your dietary fiber requirement comes from 100 grams of oatmeal. How do you like this, Elon Musk? :));
• Vitamins and microelements . Oatmeal is an excellent source of vitamins and microelements, without which muscle growth is impossible;
• No side effects . Oatmeal is a dietary porridge that is absolutely harmless. Well, or almost harmless. More on this below;
• Source of diversity . For many, rice and buckwheat are a bodybuilding deity. Let's destroy this old rice and buckwheat temple with a powerful blow of oatmeal!;
• It is delicious . If you know how to cook;
• Oatmeal is good for the whole body . This porridge helps normalize blood pressure and improves the functioning of the cardiovascular system. Oatmeal is one of the main dishes on the menu of people recovering from surgery. It adds energy and helps speed up the body's recovery.

The energy value of oatmeal is as follows:

Pumpkin cakes

Don’t think that pumpkin is just one dish - pumpkin porridge, which many people ate in childhood, you can make very tasty and

healthy dishes, we will consider one of them below:

COMPOUND:

- 1/3 cup (250-300 mg) buckwheat flour - ½ cup (250-300 mg) pumpkin puree - 1 teaspoon vanilla - 1 teaspoon baking powder - ¼ cup almond milk - ½ scoop vanilla protein or caramel (15g) - ½ teaspoon salt - ½ teaspoon cinnamon - ½ teaspoon seasoning for pumpkin puree - 2 tbsp. spoons of sugar - 4 pcs. – egg whites – 1 tbsp. spoon of coconut

PREPARATION:

1. Stir in pumpkin puree, buckwheat flour, vanilla, protein and almond milk.

2. Then add the egg whites and mix again.

3. You can add walnuts, bananas and other fruits.

4. Place the resulting mixture in a frying pan, preferably greased with coconut oil.

5. Place coconut shavings on top of a homogeneous mass and enjoy the delicate and pleasant taste.

Harm of oatmeal for a bodybuilder

Oatmeal is a dietary product that has no harmful properties, except for individual dislike for oatmeal.

But even the healthiest diet can have its downsides.

The main harm of oatmeal, which the author experienced, lies in banal overeating.

It's very easy to get enough of oatmeal. And we bodybuilders don’t always listen to our body’s signals. In a fanatical desire to get the right amount of calories, carbohydrates, fats and dietary fiber, overeating occurs.

It has several harmful effects:

1. The level of anabolic hormones decreases . Testosterone and other compounds that produce maximum muscle growth drop to minimal levels. It’s better to eat less than to disrupt your hormones;
2. The porridge literally makes you sick . Even from thinking about her. The author of this material returned the oatmeal back several times within an hour after a hearty breakfast. If the thought of this mess makes you sick, then you should take a break. There are other cereals for an athlete that you can switch your attention to;
3. Problems with the gastrointestinal tract . It is very important! They may not be cured and may suffer for the rest of their lives. What is more important for the tussle is the fact that problems with the gastrointestinal tract reduce the rate of absorption of food. That is, you eat 4000 calories with 240 grams of protein. And 2500 and 140 grams are absorbed, respectively.

The harm of oatmeal has not yet been found. Most likely, it will not be found. But abusing a healthy product is no better than regularly eating junk food. Oatmeal in bodybuilding can be harmful precisely because of its excess.

The Best Homemade Protein Cookie Recipes

Every person who watches their figure and actively plays sports knows the importance of a balanced diet. To achieve results, you need to reduce the amount of simple carbohydrates in your diet and increase the amount of protein. What if you want to treat yourself to something delicious? There is an alternative to store-bought sweets and baked goods, which, as you know, have very little benefit but a lot of empty calories. We are talking about protein cookies that can be prepared at home. It is rich in protein, as well as other beneficial substances. It can be used by both athletes and those who simply watch their figure. Let's look at how to make protein cookies.

What kind of oatmeal to eat

There are significant differences between instant oatmeal and whole grain oatmeal.

In any case, whole grain oatmeal is healthier than a product that can be poured with boiling water and eaten in 5 minutes.

It has much more beneficial properties, and its glycemic index is lower. This is especially important for cutting, when an excessive rise in blood sugar can slow down the fat burning process. But even when gaining muscle mass, whole grain cereals are preferable to an instant breakfast. It contains much more useful vitamins and microelements. And, therefore, the body receives the necessary materials to build muscles.

Protein and blueberry muffins

As you know, all baked goods contain calories in abundance, this recipe contains plenty of protein, the goodness of blueberries, walnuts and banana.
Delicious food with health benefits. COMPOUND:

- ¼ cup stevia - ½ teaspoon salt - ½ teaspoon baking soda - ½ teaspoon cinnamon - 2 tsp. spoons of baking powder - 3 bananas (medium size, finely chopped) - 2 egg whites of a chicken egg - 1/3 cup almond milk - 1 cup walnuts (finely chopped) - 4 tbsp. spoons (60g) of protein - caramel or vanilla flavor - ½ cup blueberries - 1 cup apple mousse without sugar - 1 cup premium flour

PREPARATION:

1. Take a large bowl, mix - salt, soda, cinnamon, protein, flour and stevia.

2. In another container, mix bananas, egg whites, apple mousse and almond milk.

3. Pour everything that was mixed in the first bowl into the second, add blueberries and walnuts and mix everything thoroughly.

How to cook oatmeal

Dilute whole grain oatmeal with water or milk in proportions 1:2-2.5 (200-250 ml of water or milk per 100 grams of oatmeal) and cook for 15 minutes.

Instant oatmeal is filled with water and “cooked” for 5-10 minutes. It can be eaten when the flakes have absorbed all the water.

Oatmeal for a bodybuilder often becomes something tasteless. Pleasure comes from realizing the benefits of this cereal.

It's hard to understand until you start swinging :)

You can add to oatmeal:

• Honey. But not during the period of hard drying. Oatmeal tastes better with honey than with sugar;
• Fruits. Strawberries and apples are a dietary option. Banana – weight maintenance or mass gain;
• Eggs. You don’t need to add it to oatmeal, but it goes great with it;
• Dairy products. Cheese, feta cheese, kefir, cottage cheese. Adding eggs or dairy increases the value of the vegetable protein found in oatmeal;
• Vegetables. Tomatoes, cucumbers, green onions. It is very useful.

Experiment. Add something new, avoid taste stagnations. And then this cereal will become your good friend.

Oatmeal in bodybuilding - a fad or a necessity? Share your opinion in the comments!

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Protein breakfasts: 6 recipes.

Regular tasteless breakfasts get a little boring, in the truest sense of the word!
So delight your taste buds with these six breakfast dishes. Protein-filled morning meals are sure to make the most important meal of the day (and breakfast is the main meal of the day!) even more special.

Don't just stick to quick protein shakes and oatmeal with milk. Make delicious and nutritious food to make your morning bright and full of bright emotions.

Protein pancakes with chocolate syrup.

Who doesn't love chocolate, especially for breakfast? You don't need any special ingredients for this simple recipe. Pancakes can be made from ingredients you always have on hand: egg whites, protein and pancake syrup. It is an anabolic favorite of NPC member and competitive bodybuilder Vinny Russo. Get your supplies out of the pantry and start cooking.

Egg white - 5 pcs. Protein powder - 1 scoop (36 g) Chocolate syrup - to taste

1. Mix egg whites with protein powder.

2.Pour the batter into the pan and cook until it looks like pancakes.

3. Drizzle chocolate syrup on top and serve.

Bottom Line: Nutrition Facts Per Serving (1 Pancake)

Calories - 128; Fats - 1.4 g; Carbohydrates - 3.6 g; Proteins - 25.3 g;

Oatmeal muffins.

Not all cupcakes settle into the folds at the waist. This healthy recipe for a forbidden treat is one of British Bodybuilding and Fitness Champion Emma Peverley's favorite recipes. The combination of oatmeal and eggs makes a great breakfast, and adding protein powder turns them into an anabolic pillar of your morning arsenal. Muffins are nutritious and can be taken to work. Most importantly, they cook very quickly!

Oatmeal - 2/3 cup Flour - 1/8 cup Protein powder - 2 scoops (72 g) Cocoa powder - 1 tablespoon Baking powder - 1/4 teaspoon Egg white - 2 pcs. Medium banana (sliced) - 1 pc. Milk (fat content 2%) - 120 ml Sweetener - to taste

1. Mix all dry ingredients in a bowl.

2. Add liquid ingredients to the dough and mix everything again.

3. Bake in the oven at 175 degrees Celsius for approximately 10 minutes.

Summary: Nutrition Facts Per Serving (1 Cupcake)

Calories - 85 Fats - 1.2 g; Carbohydrates - 12.5 g; Proteins - 8 g;

Fried flatbreads.

Fried tortillas have never been considered a healthy food, but this can be fixed. A protein-rich version of the usual dish will help build muscle and add fuel to your workouts. Use the recipe for an occasional treat, or make the flatbread part of your daily diet.

Flour - 1 cup. Protein powder - 1 scoop (36 g) Coconut oil - 1 tablespoon. Salt - 1 teaspoon. Baking soda - 1/2 teaspoon. Warm water - 1 glass. Cinnamon - 1/2 tablespoon

1. Place all dry ingredients in a bowl.

2. Make a hole in the center and add coconut oil and water.

3. Mix by hand or with a blender. Add water if necessary to form a pliable dough.

4. Remove the dough from the bowl, dust a cutting board with flour and knead the dough until it is nice and fluffy.

5. If necessary, add more flour to prevent the dough from becoming too sticky. Roll out the dough into a very flat sheet and let it rest for a few minutes. Cut the dough into small squares and drop them into the boiling coconut oil.

6. For a slightly healthier option, try baking in the oven!

7. Serve with honey, natural jam or preserves.

Bottom line: nutritional value per serving (1 square)

Calorie content - 560; Fats - 17 g; Carbohydrates - 81 g; Proteins - 34 g;

Oatmeal with strawberries.

If you're short on time in the morning, this recipe is definitely for you. Mix the ingredients and refrigerate them overnight. A mixture of oatmeal, milk and berries - a sweet treat worth waking up for!

Protein powder - 1 scoop (36 g) Milk (skim) - 240 ml Oatmeal - 80 g Greek yogurt - 150 g Blueberries - 40 g Strawberries - 40 g Cinnamon - to taste

1. Soak oatmeal in milk and add a pinch of cinnamon.

2. In the morning, add halved strawberries, Greek yogurt and protein powder.

3. Sprinkle blueberries and remaining strawberries on top.

Bottom Line: Nutrition Facts Per Serving (1 Cup)

Calorie content - 803; Fats - 26 g; Carbohydrates - 90 g; Proteins - 44 g;

Banana pancakes.

Pancakes are rarely included in the ratings of useful and healthy foods, but this does not mean that they should be completely excluded from the “fitness diet”. Strictly speaking, protein pancakes will even bring you closer to your goals. Don't believe me? One of the fans of this delicacy is NPC bodybuilder Shane Raymond, who loves them.

Banana - 2 medium Cinnamon - 1/2 teaspoon Nutmeg - 1/2 teaspoon Baking soda - 1/2 teaspoon Protein powder - 2 scoops (72 g) Egg white - 2 pcs. Coconut oil – 5 g

1. Place the bananas in a bowl and use a fork to puree them.

2. Add the remaining ingredients and stir.

3. Place coconut oil in a large non-stick frying pan and heat over low heat.

4. Pour the mixture into the pan, fry until golden brown, and then turn over.

5. After frying on both sides, place on a large plate.

6. Serve with fruit, berries, honey and low-fat Greek yogurt.

Summary: Nutrition Facts Per Serving (1 Donut)

Calories - 475; Fats - 6 g; Carbohydrates - 60 g; Proteins - 45 g;

Cinnamon Protein Pancakes.

With the arrival of autumn, nothing creates a wave of coziness and comfort quite like a mountain of cinnamon pancakes. This is the favorite recipe of athlete and cover model Meli Kologlu. In addition to its beneficial effect on glucose metabolism, a small pinch of cinnamon makes the taste truly homemade.

Fitness recipe: lazy oatmeal in a jar (overnight oats)

You will need:

layer

• 80 g rye flakes
• 40 g grated coconut
• 1 ripe banana – approximately 150 g
• 5 tbsp. whole milk
• 3 tsp peanut butter
• 3 tsp agave syrup

layer

• 200 g 0% fat Greek yoghurt
• 15g Strawberry True Whey Protein

For decoration

Preparation:

First prepare 1 layer . In a bowl , mash the banana with a fork , then add the oats, coconut, peanut butter, agave syrup and 5 tablespoons of whole milk. Mix everything together until smooth and leave for 10 minutes. Meanwhile, prepare the second layer by mixing the yogurt and egg white in another bowl. Leave the prepared mixture for some time.

Corn grits

It can be placed on our list after pearl barley. Despite the fact that this product is unusual and unusual in our country, it must be consumed. Boiled corn is a seasonal dish, and the cereal is available in stores all year round.

It is very filling, you simply won’t be able to eat too much of it. The absorption period is long. Within 4 hours, the body will break down carbohydrates and gradually waste them. This unique property makes cereal a real find for people who care about their figure. In addition to a good portion of protein, it also contains potassium and magnesium. These microelements are very valuable for the heart. A large amount of vitamins makes this porridge an excellent helper for the body in the off-season. Calorie content - 337 kcal per 100 g.

And we finish looking at foods with the highest protein content. The cereals listed in this article are very healthy and should be consumed every day. Then the body will last much longer. There is one more cereal left that needs attention.

Pearl barley

She has been undeservedly forgotten today. Only in the canteens they still prepare pickles and a side dish of barley. Many people consider it tasteless, but in fact they simply do not know how to cook it properly. It is a product of grinding barley, which formed the basis of the diet of the ancient Romans. The gladiators ate this porridge with pleasure, as it quickly replenished energy costs. It was popular in Rus' until it was replaced by wheat. If we consider healthy foods that contain a lot of protein (the table will make it possible to imagine this more clearly), then pearl barley will take place after buckwheat, with a small margin. Calorie content - 325 kcal per 100 g.

It must be prepared correctly. Pre-soak the cereal overnight, then rinse and fill 1/5 with water. Boil the pearl barley for about an hour, and then leave to simmer over low heat for 5-6 hours.

Protein buns

If you're tired of drinking protein, make almost harmless delicious muffins, oatmeal protein mix and some chocolate chips

– this is a wonderful breakfast with great pleasure.

COMPOUND:

- 5-6 egg whites - 1 whole egg - 1 cup oatmeal - 1 tbsp. spoon with a mountain of protein (preferably chocolate flavored)

PREPARATION:

1. Mix all ingredients thoroughly to obtain a more or less homogeneous mixture.

2. Place the resulting dough into special bun molds, having previously greased them with a small portion of butter.

3. Place in the oven for 15-20 minutes, temperature not lower than 180 degrees.

4. Then put chocolate chips on each bun, after cooling they are ready to eat.

Millet cereal

This is real sunshine in a plate. It is a pity that millet is eaten quite rarely today. This cereal undergoes minimal processing, and all its beneficial properties are preserved. Millet is superior to buckwheat in protein content, and in addition, it is rich in carbohydrates. For this reason, millet porridge should not be consumed by people with diabetes. But a healthy person receives a boost of energy, a long-lasting feeling of satiety, and a good dose of protein and vitamins. Millet contains ingredients that increase the nutritional value and calorie content of porridge (334 kcal per 100 g).

Historical experience

We have centuries of experience in consuming cereal products. This is the oldest source of food that man decided to use. Even 17 thousand years ago, ancient civilizations began to eat barley. A little later they mastered oats, as well as millet. Then they didn’t choose which porridge had the most protein. What grew in the region was eaten. It was cereals that provided a well-fed and affordable diet for the poorest segments of the population, and supplied people with strength and energy.

Cereals were used in different ways. They were used to cook porridges and soups, and also ground them for baking flatbreads. Rich people did not refuse them either. In this case, porridges were used as side dishes for meat. Today we have access to a larger quantity of cereals than medieval inhabitants had in their diet. Which ones are the most valuable? The benefits to the body are usually calculated by the protein content. This is the most important building material for our tissues and organs. That’s why we decided today to find out which porridge has the most protein.

Ingredients

• 75 g oat flakes
• 1 scoop Impact Whey Protein (chocolate)
• 200 ml Vita Coco coconut water
• 1 tbsp. l. greek yogurt
• 1 tsp. chocolate chips
• 1 tsp. dried coconut

Oatmeal with tropical fruits:

• 75 g oat flakes
• 1 scoop Clear Whey Isolate (Mango & Coconut)
• 200 ml Vita Coco coconut water
• 1 tsp. chia seeds
• 1 kiwi (chopped)
• Mango pieces
• Dried coconut

Source

Pumpkin Protein Peanut Butter Balls

Continuation of pumpkin recipes, here prepare wonderful pumpkin balls, with the most delicate taste and appetizing aroma, they will definitely lick your fingers:
COMPOSITION:

- 2 tbsp. spoons of cottage cheese - 1 tbsp. spoon of pumpkin spices - 1 tbsp. heaping spoonful of protein - ¼ cup almonds (cut into small pieces) - 2 tbsp. spoons of peanut butter - 3 egg whites - 1 whole egg - 2 tbsp. spoons of honey - 4 cups oatmeal - 1 cup pumpkin puree

PREPARATION:

1. Mix all ingredients until smooth.

2. From the resulting creamy mass, make balls the size of a table tennis ball.

3. Spread them evenly on a sheet and place in the oven.

4. At a temperature of 180 degrees, bake for 15-20 minutes, no longer, otherwise they will be dry.