Many bodybuilders want to gain mass to progress but do not really know where to start. In order to create a caloric surplus, it is advisable to absorb more calories than needed and this will happen mainly on carbohydrate intake. Among these, oatmeal before workout is very popular on the market of sports nutrition since we can find it in the form of flour to mix with your supplements. In this article, we will see if it is possible to consume oatmeal in mass gain.
What is a mass gain in bodybuilding?
In bodybuilding, a mass gain is a period when the athlete will increase his caloric intake in order to gain weight and strength for more performance in training. Indeed, the objective is to acquire a more voluminous muscle mass with as little fat as possible. For this, it is recommended to calculate your daily caloric intake in order to increase them and create a caloric surplus compared to your expenses. It is also recommended to follow an intense and regular training program.
There is no need to throw yourself on any food that may be too rich in fat or sugar, but rather choose complex, quality carbohydrate sources with as little sugar as possible. In fact, it is advisable to have an intake of at least 2g of protein per kilo of body weight to ensure the maintenance and development of muscle mass (1). We find them in meat, eggs, vegetable proteins, dairy products, legumes, fish etc… Moreover, you can meet your protein needs with the use of protein powders like My Iso Whey
Lipids, often put aside, are not to be neglected. It is advisable to have an intake of 1g of fat per kilo of body weight to ensure the general health of the body. You can give priority to omega-3 fatty acids, which can prevent cardiovascular disease (2). They are found mainly in fatty fish, dried fruits, vegetable butters, vegetable oils and in food supplements such as Fish Oil Softgels from Optimum Nutrition.
What are oat flakes?
Oatmeal is a source of quality carbohydrates with a low glycemic index, widely used by bodybuilders because it is rich in complete carbohydrates and fiber but has a low sugar content. Therefore, they can provide energy in a sustainable way while avoiding the insulin peak.
Simple and quick to use, you can mix them with many ingredients but especially with protein-rich food supplements. This is why we find oatmeal in the form of flour like My Instant Oats from MyMuscle to prepare your own snacks directly in a shaker since the oatmeal is mixed to facilitate the mixtures.
For example, you can mix whey isolate powder with oatmeal and water or plant-based milk in a bowl and add fruit and/or plant-based butter for a healthy, balanced breakfast. You can also reproduce this recipe as a snack depending on your diet program.
Can we eat oatmeal to gain weight?
As seen previously, the consumption of oatmeal is recommended in mass gain because you will be able to increase your carbohydrate intake and therefore your calories without increasing your sugar intake too much. Moreover, many gainers are composed of oats to help you gain weight like Gold Standard Gainer from Optimum Nutrition.
You can also create your own homemade gainer with oatmeal or oatmeal powder, whey protein or even oilseeds or vegetable butters with fruit. The amount of oats will be determined according to your needs.