Bulking with Oats -Why Oats Are Such a Good Food for Bulking
If you are a hard-gainer, you know the importance of eating nutritious foods that help you bulk up quickly.
Although you want to gain a lot of muscle mass, you do not want to eat poor-quality foods that are bad for your health.
Thankfully, some highly nutritious foods are good for bulking, such as oats.
If you have not yet included them in your diet, with resistance training, you are about to learn why they need to become a consistent addition to what you eat each day.
Hardgainers Should Not Overlook Their Diets
Most people who are weight training to add bulk know it is an arduous process that takes time.
One thing people often do not realize is the process of building muscles is only 30% weight training and workouts and around 70% diet.
If you do not get hold of your diet and keep it in tune, no matter how hard you work, no matter how diligently you go to the gym, no matter how heavy your weights, you are never going to see much progress. That is why your diet is so essential.
What are the Benefits of Bulking with Oats?
Your body needs good nutrition to help you sculpt it with training.
Big gains do not happen overnight, but they will happen if you feed your body the right fuel.
Understanding the benefits of eating oatmeal as a part of your diet is important if you want to get bulky, without compromising your health.
Oats are rich in protein, which is fundamental for gaining muscle. Protein is critical for repairing muscle tissue and gives you the energy you need for all those sets.
Those who are vegan will certainly want to add this healthy grain to their diet as a protein source. One cup packs 6 grams of healthy protein.
2. Complex Carbohydrates
You also need a good balance of healthy carbs, and oatmeal is rich in complex carbohydrates.
Complex carbs take longer to break down, providing a steady stream of energy for your day.
They also help you feel full longer, so you are less likely to seek unhealthy snack choices.
It is also important to note that complex carbohydrates, like those found in oatmeal, will not cause big spikes in your blood sugar levels.
Blood sugar spikes lead to energy crashes that can be detrimental in the gym.
Aside from the other benefits, complex carbs help to give your muscles a fuller look.
Hardgainers who only focus on protein, without adding rich complex carbs, will find their muscle tissue looks flatter than those who daily incorporate healthy grains like oatmeal.
One problem many hard-gainers face is constipation.
Loading up on vast amounts of protein, in the form of meat, can have a side-effect of slower bowel movement.
Incorporating fiber in your diet is critical for keeping things moving and preventing swelling.
Oatmeal is an excellent source of fiber.
It also contains a soluble fiber called beta-glucan. This type of fiber is beneficial in reducing your bad cholesterol (LDL).
4. Saturated Fat
When some people try to bulk up, they often make the mistake of adding foods that are too high in saturated fat, which can lead to heart disease, strokes, and heart attacks.
Your goal should be to lessen your saturated fat consumption as much as possible. Oatmeal is incredibly low in saturated fat, making it an ideal food choice for your fitness goals.
If you eat a cup of oatmeal, it only contains 1.9 grams of fat.
5. Healthy Fats
It is important to remember that not all fats are bad for you.
Essential fatty acids, like Omega 3s, help protect your cardiovascular system by increasing your good cholesterol.
In a one-quarter cup of rolled oats, there is .44 mg of linoleic acid, which is Omega 6, and .02 mg of linolenic acid, which is Omega 3.
Both of these will help decrease your bad cholesterol and increase the good.
Iron is critical for the production of red blood cells. Without iron, your body cannot receive oxygen from your lungs through the blood.
Did you know oatmeal has 7.4 grams of iron for every 156 grams of oats? Keeping your iron levels in check will help to prevent anemia, which can lead to severe fatigue and prevent you from performing in the gym.
Magnesium is critical for muscle gain. It helps to relax your muscles and to prevent those painful cramps that sometimes occur after a brutal workout.
A single cup of oats contains 41.6 mg of magnesium.
Other Essential Foods You Should Add to Your Bulking Diet
Oats are not the only healthy food for hard-gainers.
There are many healthy foods you can add to your diet and see substantial gains, while also giving your body the nutrients it needs for proper function.
Consider adding the following healthy food choices.
Getting plenty of starchy complex carbs is important first thing in the morning and two to three hours after your workout.
Quinoa is a whole grain that should be a part of every hard-gainer’s diet.
You can eat this grain warm or cold, and it is perfect for just about any meal. It is full of beneficial zinc for optimum testosterone levels.
Avocado is a fruit that is full of beneficial monounsaturated fats and fiber.
It helps you to bulk up on calories, without eating so much that you are overly stuffed.
Healthy fats help your body to create essential hormones and signaling molecules that help start the process of muscle growth.
Sweet potatoes are full of beneficial fiber, and they offer a low glycemic index.
They give you sustained energy without the crash and help you build muscle tissue and prevent cramping with the high level of potassium they offer.
Whole Grain Rice
Whole grain rice is considered the perfect food for bodybuilders.
They consume it in the morning, before and after workouts, and even at night before bed.
It is important to replace white rice with whole grain brown and wild rice. Whole grain rice is full of fiber and the rich complex carbs that refill your glycogen stores for a much faster recovery.
Bananas are a calorically dense food that offer a high level of potassium and fiber. They also contain beneficial prebiotics, which help to protect the flora of your gut and prevent bad bacteria from growing too high in numbers.
Adding a variety of nuts to your diet is a sure way to help you gain muscle. Nuts are full of polyunsaturated and monounsaturated fats. They are also calorie-dense and offer a healthy level of protein. Make sure to include a wide array of nuts to get the best results.
Red Kidney Beans
Red kidney beans are an essential part of any gainer’s diet. They are a good source of protein, potassium, antioxidants, and complex carbs. They are ideal for pre-workout meals. Eating 70 grams of red kidney beans will give you 30 grams of protein, which you know by now is essential for building muscle.
Many people do not look at broccoli the same way as some other workout foods. This is mainly because it is not as calorie-dense as some foods in this list.
One of the major reasons you should add this to your diet is broccoli has anti-estrogen properties.
With its anti-estrogen properties, it helps to prevent your free testosterone from converting into estrogen, something you do not want when trying to gain bulk.
Broccoli is also full of vitamin C, antioxidants, and some proteins, making it an ideal vegetable for hard-gainers of all types.
Bulking With Oats – Conclusion
Bulking up and adding muscle mass is hard. It takes consistent work and plenty of time and patience to begin seeing results.
By incorporating oats and other foods from this list, you will find gaining bulk muscle is much easier and healthier.
There is no reason to pack your diet with high-calorie unhealthy food choices when you can choose the whole food options above.
With these foods, you will flood your body with beneficial protein, fats, and complex carbs that will help you reach your fitness goals much faster and give you better gains than you ever thought were possible.
Start your day with oatmeal and begin incorporating these foods into every aspect of your diet. Keep it simple, and you will find it easier to stick with the plan.