Oatmeal is one of the best allies to increase muscle mass because it is a carbohydrate of high nutritional quality, so its consumption is recommended before physical exercise so that its energy supply is distributed throughout the training process.
This was stated by the nutritionist of the health and wellness chain Gold’s Gym, Amelia de la Peña, who indicated that “the important thing for a person who is training is that they have enough energy to do so, and that they protect the formation of lean muscle mass ”.
Thanks to its nutritional richness, oats have energetic, digestive and fortifying properties that contribute to increasing sports performance. And its satiating effect helps reduce appetite. Due to its composition with 8 essential amino acids, it stimulates the formation of new tissues and helps to increase muscle mass when combined with physical exercise.
Support from a nutritionist to calculate requirements
He indicated that to obtain better results with the training it is recommended that a nutritionist calculate the requirements of the required nutrients: proteins, carbohydrates, minerals, fats, vitamins, fiber and water.
De la Peña explained that low glycemic index carbohydrates “provide energy so that the exercise is complete and better, so that you have the power and the person does not run out quickly. In contrast, high-glycemic carbs trigger the hormone insulin, which converts any excess into body fat.
He commented that the amount of oats to consume “depends on the nutritional requirements, of which there are three types: the basic ones, which are what the body needs to survive; training bonuses; and those of people who need to gain weight, which are always the highest ”.
A versatile carbohydrate
De la Peña indicated that “oats are versatile and have the quality of adapting well to daily food.” Those who train very early in the morning and do not want to eat breakfast at that time “can have a shake that contains that carbohydrate, a fruit and some type of protein, such as milkshake, Greek yogurt or skimmed milk. The combination of protein with low glycemic index carbohydrate is needed”.
For breakfast you can prepare arepas with oatmeal, fajita-type tortillas, or a good bowl with nuts and Greek yogurt, while those who train in the afternoon can prepare some pancakes or cookies with some protein. “It’s about looking for different options to consume this food,” she said.
The specialist explained that if the person who trains “is very thin, they should add something with a higher caloric power to the oats, such as peanut or almond butter, or fats to give them a greater amount of calories.”