Oats is a whole grain cereal and has been a very healthy breakfast for generations providing both macro and micro-nutrients. Regular oats itself is a nutritious breakfast packed with dietary fibre and protein. It is a comfort food rich source of vitamins, minerals, antioxidants and soluble fibre called beta-glucan which is a lipid reducing agent. This helps to lower cholesterol, supports healthy gut bacteria and reduces irregular bowel symptoms. The soluble fibre regulates the blood sugar levels, lowers cholesterol levels and makes you feel fuller for a longer time and thereby helps in reducing weight. Oats are gluten free which makes it suitable for those suffering from celiac disease.
Why do you need to add more protein to your regular oatmeal?
Oatmeal is a well-known and beloved breakfast all over the world. It can be customized according to your nutritional requirements & needs and can fit any taste palette. Protein Oats are regular oats with an additional source of protein. According to ICMR, an adult requires 0.8 to 1.0 g of protein per kg body weight. Adults should incorporate at least 46 to 54 grams of protein per day. Regular oats provide 4 grams of protein per serving which is not the ideal protein content required with each meal to fulfill recommended protein requirements. Instant Protein Oatmeal provides additional protein to fulfill this requirement and provides overall wellness. The plant protein powder helps prevent muscle breakdown and also helps in building muscles. Let’s have a look at some of the health benefits of protein-rich oats to be added to your diet.
Benefits of Protein Oats vs Regular Oats:
Added Protein:
In order to increase the protein content of regular oatmeal one has to add protein-rich food such as bananas, nuts & seeds which is time-consuming. Protein-enriched oats already contain protein from animal or plant-based protein sources. It provides approximately 20-25 g of protein per 100 g which is more protein than that provided by regular oats which contain 11-14 grams of protein. Starting your day with high-protein oatmeal for breakfast gives you a boost of nutrition and energy to fuel your day.
Fulfill ideal protein requirement:
Proteins are primary structural constituents of our body. They are involved in the production of muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and other compounds that serve a variety of critical functions. The protein content in half a bowl of regular oatmeal is approximately 4-5 grams. Athletes and fitness enthusiasts undergo vigorous training and workouts to meet their targeted goals. For them a high protein oatmeal breakfast is necessary to meet the daily need of protein that is 20 to 30 grams. Therefore, the remaining protein requirement lacking in regular oats can be fulfilled by protein enriched oats.
Ensures athlete’s daily protein needs:
Protein is required for many body activities, including muscle tissue repair, so it is not surprising that persons who are physically active consume more protein as compared to those who follow a sedentary lifestyle. According to current research, physically active people or athletes should ingest 1.2 to 2.0 g of protein per kg of body weight, regardless of whether they are strength or endurance athletes. This range of protein consumption is recommended for individuals throughout periods of increased training frequency and intensity, as well as during periods of calorie restriction, in order to maintain muscle mass.
Improves athletic performance:
Muscle health is critical to determine an athlete’s performance and hence it is necessary to nourish their muscles with high protein. Intense exercise and high athletic performance causes wear and tear of muscles. High protein oats reduce muscle breakdown and increase muscle protein synthesis thereby increasing muscle mass. In a study conducted on running in untrained collegiate men showed positive effects of oat protein on muscle damage, inflammation and performance recovery. The results of this study offered that ingesting oat protein has the potential to relieve muscle soreness & inflammation, improve post exercise muscle recovery and muscle strength.
Helps improve muscle gains:
Protein oats is a perfect super sports breakfast. Benefits of high protein oats are hard to ignore and provide maximum muscle gains. Since protein is the building blocks of muscles, after an intense & resistance training, protein oats improve muscle mass and as a snack to keep you full for a longer time and satiated. Whey Protein and Oats is the perfect muscle building combination for athletes looking for maximum muscle protein synthesis. Fitness enthusiasts and athletes should consider their protein needs for muscle tissue repair, recovery and gains. They require 15-30 grams of protein after a workout within an hour to improve muscle recovery.
Supports Weight Loss:
One of the most common problems for individuals attempting to lose weight and athletes burning large numbers of calories makes them feel continuously hungry. This is where protein can be very advantageous because it allows you to feel fuller for longer periods of time than carbohydrates or fat. So, if you’re attempting to cut back on unhealthy snacking, opt for plant based protein oats. Protein oatmeal provides a healthy blend of fibre, complex carbs, and plant-based protein, making it an excellent weight-loss meal. High protein oats promote satiety meaning it keeps you full for a longer time. It is a crucial role in weight reduction diet plan since it provides less calories and an increased feeling of fullness.
Conclusion:
Oatmeal is a great way to fill up in the morning and provide your body with the healthy carbs it requires to think clearly and stay energized, but adding a little extra protein will ensure will not only complete your daily protein needs but also help you stay fuller for a longer period, improve muscle gains & strength and enhance your athletic performance.
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Benefits of High Protein Oats over Regular Oats: