How to prepare oats to gain muscle mass

Oats, also scientifically known as Avena sativa, is a cereal that is extracted from a plant that belongs to the Poaceae or grass family, which is grown in different regions of the world, especially in central Europe and northern Europe. America. Although traditionally, oats were used as feed-to-feed animals, today it has become a very popular food both in diets to lose weight and to increase muscle mass due to its richness in nutrients such as fiber and protein.

If your goal is for your muscles to look more defined and toned, we recommend that, on the one hand, you exercise daily and, on the other, that you include this cereal in your food list. Next, in the following article we explain how to prepare oats to gain muscle mass with a series of recipes that you can make at home.

Nutritional composition of oats

Oatmeal is one of the most widely consumed cereals around the world, since it is considered a very healthy food due to its following nutritional composition:

  • Vitamins: its richness in vitamins of group B (B1, B2, B5 and B6) and in vitamin E stands out. It also has a good contribution in vitamins A and C.
  • Minerals: it has potassium, calcium, iron, magnesium, zinc and phosphorus.
  • Proteins: oats contain a great wealth of essential amino acids or of high biological value, being one of the richest cereals in this nutrient.
  • Others: complex carbohydrates, fiber (soluble and insoluble) and unsaturated fats.

Properties of oats to gain muscle

Thanks to this nutritional wealth, oats have the following properties that will help us increase both sports performance and the mass of our muscles:

  • Energetic properties: its richness in complex carbohydrates and minerals such as potassium make oats a great source of energy that helps us to increase our sports performance and to feel less tired throughout the day.
  • Satiating properties: this cereal is rich in soluble fiber and complex carbohydrates, which gives it a satiating effect that helps us reduce appetite and snack less between meals.
  • Fortifying properties: due to its richness in proteins having 8 essential amino acids in composition, this cereal favors the formation of new tissues in our body and helps to increase muscle mass in the event that we combine its consumption with physical exercise.
  • Digestive properties: due to its high fiber content, oats help regulate our intestinal transit and, therefore, avoid some digestive problems that make us gain weight, such as constipation.

Oatmeal, cinnamon and banana smoothie to increase muscle mass

One of the best ways to prepare oats to gain muscle mass is by making shakes with energy and protein properties. In this case, we will mix the oats with other very effective ingredients to tone our body, such as banana and cinnamon. On the one hand, the banana is rich in potassium, which helps us improve our physical performance during sports. On the other hand, cinnamon is a spice with fat burning properties that speeds up our metabolism.


To prepare this shake to increase the mass of our muscles, you will have to have the following ingredients:

  • 1 banana
  • Half a cup of skim milk
  • Half skimmed plain yogurt
  • 4 tablespoons oat bran
  • Half a tablespoon of ground cinnamon
  • 2 tablespoons of honey

Preparation and treatment

  • Peel a banana, cut it into a few pieces and add them to the blender glass.
  • Add in the glass the amounts that we have said of oat bran, yogurt and skim milk.
  • Finally add half a tablespoon of cinnamon and 2 tablespoons of honey.
  • Optional: add a few ice cubes to keep the shake cool, if your blender can chop them.
  • Process everything until you get a fairly creamy shake.

This shake is ideal both for breakfast and for an energy snack. Take it half an hour before starting your workout to boost its effects.

Oatmeal bowl breakfast with berries to gain muscle mass

Bowls made from natural and healthy ingredients for breakfast have also become very popular today. In our case, as we seek to increase muscle mass, we will prepare our bowl with the following ingredients:

  • Frozen oat milk
  • 1 banana
  • 2 tablespoons chia seeds
  • A handful of berries and berries: strawberries, goji berries or blueberries
  • 2 tablespoons oatmeal
  • 1 tablespoon maple syrup

Preparation and treatment

  • First, take an ice bucket and fill its spaces with goat milk. Then put it in the freezer until it turns into cubes.
  • Once the non-dairy milk has frozen, add 3 or 4 cubes of oatmeal, 1 banana, peeled and cut into pieces, the chia seeds and a tablespoon of maple syrup to the blender. Process everything until you get a paste similar to a creamy ice cream.
  • Add this paste to your bowl or bowl and “garnish” this protein base with different berries along with two tablespoons of oat cereal.
  • You will have your bowl ready for an energetic and protein-rich breakfast.

Oatmeal and chocolate smoothie to gain muscle

The last way to prepare oatmeal to gain muscle mass is with another shake that is indicated to be taken before any strength training. We only need to have the following ingredients at home:

  • 2 glasses of skim milk
  • 50 grams of oat bran
  • 15 grams of chocolate whey protein
  • 5 grams of creatine
  • 2 tablespoons cocoa powder

Preparation and treatment

  • Add all the ingredients to a blender and process until you get a creamy smoothie.
  • You can also add a few cubes if you feel like having it chilled.
  • Once you have it done, take it half an hour before training.

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