Oatmeal – The All-Around Star of Bodybuilding

I’m really glad that so many visitors to www.peak.ag took part in the survey about the interactive blog. The results are pretty clear: most of you would like to learn more about OATMEAL.

This topic also fits perfectly with the testosterone campaign, since oatmeal—or Avena sativa—is said to have testosterone-boosting properties.

Today, I’d like to address your desire to learn more about oatmeal and provide you with all the information you need about this versatile food.

 

What Are Oats (Avena)?

Oats are a genus of plants in the grass family (Poaceae). Only its subspecies, “common oats” (Avena sativa), is used as a crop.

 

What is common oat?

As described above, common oats is a subspecies of oats. If you’re not familiar with the plant, you can picture it as a long stalk measuring 0.6–1.5 meters, bearing an ear at its tip. Most common oats are used today for animal feed, but they can also be found in products such as oatmeal, muesli, baked goods, or porridge on supermarket shelves.

 

How are rolled oats made?

After the raw grain is harvested and cleaned, the oat grains are first treated with steam for several hours and then with dry heat (in a kiln). This treatment develops the typical nutty aroma of the resulting rolled oats. The heat also inactivates fat-breaking substances (enzymes) that would otherwise cause a rancid, bitter taste during storage. Next comes the hulling process. However, only the so-called husk (the dry outer shell or covering) is removed; the grain itself remains intact (whole grain). The hulled oat kernels are then crushed. The flakes take on their final shape on the so-called “flaking machine,” where the oat kernels are flattened under high pressure between two smooth rollers.

 

What types of oat flakes are there?

Chunky flakes or large-leaf flakes

They are made from whole oat kernels, are the chewiest of their kind, and take the longest to soften when soaked.

Soft flakes or small-leaf flakes

They are produced by chopping oat kernels into small pieces and then rolling them. Soft oat flakes swell faster than their chewy counterparts.

Instant oatmeal

Instant flakes are rolled from oat flour. They are a food product designed for infant nutrition and low-residue diets. Instant flakes dissolve immediately when stirred into liquid and can be consumed without chewing.

What’s in them?

The main ingredients are as follows:

• 16% protein
• 6.9% fat
• 66% carbohydrates (of which 12–14% is dietary fiber)

In addition, rolled oats contain countless vitamins and minerals, as well as phytosterols and phytoestrogens.

I’d now like to briefly discuss each of these ingredients.

A Closer Look at Calories

With 341 calories per 100 grams, rolled oats are a calorie powerhouse packed with high-quality nutrients. Due to their high caloric value, rolled oats should be a staple of any basic bodybuilding diet. This ensures an adequate calorie intake for muscle growth. Hard gainers, in particular, benefit from the high calorie density.

Incorporate the calorie-packed oatmeal into your basic diet.

A Closer Look at Proteins/Amino Acids

With a 16% protein content, oatmeal is the absolute leader among grains. It contains the highest levels of all essential amino acids, far surpassing all other grains. For example, 100 grams of oatmeal contains the recommended daily intake of BCAAs (leucine, isoleucine, and valine) according to the RDA. For bodybuilders, despite their primary role as a carbohydrate source, rolled oats are also a valuable source of protein and provide all the essential amino acids needed for muscle building.

Consider including oatmeal as a source of amino acids in your daily protein mix.

Specifically, they contain:

Amino acids	/ 100 g	RM / RI*
Tryptophan	234 mg	94%
Threonine	575 mg	128%
Isoleucine	694 mg	107%
Leucine	84 mg	135%
Lysine	1,284 mg	88%
Methionine	312 mg	73%
Cystine	408 mg	96%
Phenylalanine	894 mg	188%
Tyrosine	573 mg	121%
Valine	937 mg	144%
Histidine	405 mg	74%

* Reference Intake for an average adult (8,400 kJ / 2,000 kcal)

Oatmeal can also hold its own against animal protein sources when it comes to the content of the non-essential amino acid tryptophan.

Breakdown of Fatty Acids

When examining the fatty acids present, it is noteworthy that the ratio of saturated to unsaturated fatty acids is approximately 1:5.

The monounsaturated fatty acids consist mainly of oleic acid. Compared to polyunsaturated fatty acids, oleic acid is only slightly susceptible to oxidation.

It also has a positive effect on the cardiovascular system, as it can lower LDL cholesterol. In bodybuilding, we benefit from monounsaturated fatty acids because the body can quickly and easily utilize them as an energy source.

Eating a serving of oatmeal before a workout therefore ensures high energy levels during the workout, thanks in part to its content of monounsaturated fatty acids.

Polyunsaturated fatty acids are also present in significant amounts. Oatmeal provides us with 2.87 grams of essential omega-6 fatty acids and 0.16 grams of omega-3 fatty acids per 100 grams. It is important to consider the omega-6 to omega-3 ratio. Relying solely on grains as a source of essential fatty acids leads to an excess of omega-6 fatty acids, which can have adverse effects on our bodies.

When consuming moderate amounts of oatmeal or grains in general, always ensure an adequate intake of omega-3 fatty acids.

Since oatmeal is cholesterol-free, we do not expect any health risks related to elevated blood cholesterol levels from consuming it.

Specifically, they contain: 

• saturated fatty acids – 1,284 mg per 100 g
• monounsaturated fatty acids (oleic acid) – 2,527 mg per 100 g
• polyunsaturated fatty acids – 2,769 mg per 100 g
• Cholesterol – 0 mg per 100 g

A Closer Look at Carbohydrates

Oatmeal contains no simple sugars. The largest portion of carbohydrates comes from starch, the plant world’s glycogen store. Poly-, di-, and oligosaccharides must first be broken down by the digestive system before they can be absorbed. Absorption is therefore delayed. Consequently, consuming rolled oats does not cause drastic insulin fluctuations, which can lead to the increased storage of excess energy in fat deposits. Instead, the nutrients enter the bloodstream slowly, ensuring a steady blood sugar level. The dietary fiber and fats in rolled oats further promote this slow absorption.

Specifically, they contain:

• Disaccharides – 1,012 mg per 100 g (contained as sucrose (beet sugar) – 949 mg per 100 g)
• Maltose (malt sugar) – 63 mg per 100 g
• Oligosaccharides – 633 per 100 g
• Starch – 61,645 mg per 100 g

Detailed Analysis of Dietary Fiber

At 12–14%, the proportion of these indigestible compounds is certainly noteworthy.

The dietary fiber in rolled oats breaks down as follows:

• water-soluble dietary fiber – 1,629 mg per 100 g
• Insoluble dietary fiber – 3,801 mg per 100 g

Consuming 100 g of rolled oats provides approximately 20% of the recommended daily intake of dietary fiber.

Soluble fiber helps lower cholesterol by binding to it in the gastrointestinal tract. It swells and increases stool volume, leading to faster elimination of stool components that are sometimes toxic or harmful. Insoluble fiber binds water, also increases stool volume, and stimulates bowel movements.

In general, dietary fiber helps maintain stable blood sugar levels and promotes slow nutrient absorption.

A Closer
Look at Vitamins and Minerals

Compared to other grains such as barley, rye, wheat, or even rice, rolled oats contain the highest overall amount of vitamins and minerals. Both groups of nutrients are essential for a properly functioning body, a stable immune system, and an efficient, active, and passive musculoskeletal system.

Of all common grains, oats have the highest mineral content. Their high iron content is even comparable to that of many types of meat. They also contain significant amounts of zinc.

The fat-soluble vitamins A, D, E, and K found in oatmeal are absorbed along with the substance necessary for their absorption (fatty acids).

Vitamins	/ 100 g	RM / RI*
Vitamin B1	0.76 mg	69%
Vitamin B2	0.14 mg	11%
Folate	56 mg	31%
Pantothenic acid	1.35 mg	24%
Vitamin E	1.09 mg	14%
Minerals	/ 100 g	RM / RI*
Potassium	429 mg	21%
Calcium	53.9 mg	7%
Phosphorus	523 mg	65%
Magnesium	177 mg	63%
Iron	4.72 mg	31%
Zinc	3.97 mg	33%
Copper	0.63 mg	28%
Manganese	4.92 mg	140%

* Reference Intake for an average adult (8,400 kJ / 2,000 kcal)

 

Oat (Avena sativa) as a testosterone booster?

The evidence regarding the hormone-stimulating properties of Avena sativa is extremely limited. There is only one positive study in rats suggesting an increased release of luteinizing hormone (LH), which in turn affects testosterone production. In humans, Avena sativa has only been shown to have a positive effect in individuals with testosterone deficiency. The use of Avena sativa—or even oatmeal—to increase free testosterone should be viewed with caution in athletes with normal endogenous testosterone production, even though the zinc contained in oats is essential for optimal testosterone release. It may have an effect in cases of existing testosterone deficiency or declining levels of free testosterone with age. Some bodybuilders who use performance-enhancing drugs also use oat seeds to restart the body’s own synthesis after a course of anabolic steroids. I would not describe Avena sativa as a testosterone booster.

 

Oatmeal, Phytosterols, and Exercise

Health Benefits

Phytosterols belong to the group of secondary plant compounds. As such, they are also absorbed through oatmeal. They reduce the absorption of cholesterol in the intestines. Since cholesterol is also produced by the body itself independently of diet, phytosterol intake leads to increased endogenous (body’s own) synthesis. Nevertheless, there is an overall reduction in total and LDL cholesterol. Phytosterols have the same effect in men and women and are effective regardless of age. Triglycerides and HDL cholesterol remain unchanged

The phytosterol content in oatmeal leads to a reduction in LDL and total cholesterol, which in many cases is a health-promoting benefit.

Disadvantage for Athletes

Phytosterols lower total and LDL cholesterol regardless of whether the individual has normal or elevated blood lipid levels. This can be detrimental to our athletic performance if we follow a low-cholesterol diet yet still rely on anabolic hormones for muscle building and maintenance. Cholesterol serves as the body’s building block for testosterone production. If we don’t have enough cholesterol in the body, this can lead to reduced testosterone levels. In bodybuilding, especially during competition preparation, athletes often follow a very low-cholesterol diet—that is, saturated animal fats are largely avoided because they are most quickly stored as body fat. A low-cholesterol diet combined with the additional intake of cholesterol-lowering phytosterols may, under certain circumstances, lead to a deficiency in both cholesterol and testosterone.

Athletes who use performance-enhancing drugs do not need to worry about major problems, but natural athletes should take this into account when choosing foods.

 

Oatmeal, Phytoestrogens, and Sports

Oatmeal contains phytoestrogens. Chemically speaking, these belong to the polyphenol family. They have a molecular structure similar to that of estrogens and are therefore able to bind to the androgen receptor. This enables them to exert a low level of hormonal activity. Estrogens are actually an important component of men’s hormonal health. They affect bone metabolism, reproductive activity, fertility, lipid metabolism, and vascular health.

As we can see in the table below, the phytoestrogen content in oatmeal is very low compared to foods such as soybeans and can be considered negligible in a basic diet.

However, this low content becomes interesting and important when an athlete approaches the final phase of competition preparation. At this stage, estrogen intake should be avoided at all costs. Due to the low-calorie diet and high stress levels, testosterone levels are relatively low during this period. An unfavorable testosterone-to-estrogen ratio can cause the athlete to retain some subcutaneous water and result in an impure appearance of the skin. Both of these factors lead to point deductions during competition judging.

So, eliminate oatmeal from your diet in the final weeks before the competition.

Foods

Phytoestrogen content (per 100 g of food)

Tofu (1) Soybeans, cooked (1) Soybean sprouts (1) Soy flour (1) Tempeh (1) Soy paste (1) Soy milk (1) Miso paste (1) Alfalfa sprouts (1) Green beans, raw (1) Lima beans, dried (1) White beans, dried (1) Mung beans, dried (1) Chickpeas, dried (1) Kidney beans, cooked (1) Round split peas, dried (1) Soy flakes (2) Flaxseed (2) Oatmeal (2) Oat bran (2) Wheat (2) Rye (2) Lentils, dried (2)

257 mg 1,294 mg 578 mg 656 – 168 mg 513 mg 336 mg 54 mg 644 mg 51 mg 1.5 mg 14.8 mg 15.2 mg 6.1 mg 15.2 mg 4.1 mg 81.1 mg 366 – 501 mg 675 – 808 mg 2 mg 7 mg 5 mg 2 – 6 mg 18 mg

 

Myth: Oatmeal cannot be digested raw; it must be cooked

In the bodybuilding community, there is a rumor that the body can only absorb oatmeal when it is cooked.

I’d like to debunk this myth. The body can absorb oatmeal just as easily when it’s raw as when it’s cooked.

Whether you eat your oatmeal raw or cooked, you’ll benefit from both!

 

Oatmeal and Gluten Intolerance

Since oatmeal does not contain gliadin, it can be consumed even by those with allergies, celiac disease (gluten intolerance), and chronic inflammatory bowel diseases (Crohn’s disease, ulcerative colitis, irritable bowel syndrome, or short bowel syndrome). Traditional grains like wheat or rye are generally unsuitable in these cases. Gliadin and glutenin together form the gluten protein.

 

Summary

In this article, I have outlined the numerous benefits and positive properties of oatmeal. In conclusion, it’s worth emphasizing once again that this food belongs without reservation in a bodybuilder’s basic diet. Oatmeal is an absolute all-around nutritional powerhouse. They contain all macronutrients in relevant and balanced amounts and are also rich in countless vitamins, minerals, and dietary fiber that are important for sports and health. When compared to other grains, they emerge as the clear winner from a nutritional standpoint. Only during the final phase of a competition should you temporarily suspend their consumption for a few weeks.

I can therefore only recommend—if you haven’t already done so—that you make oatmeal a daily staple of your diet.

I’m already looking forward to your suggestions for a new food blog.

Until then, I wish all readers the best of luck!

 

Best regards
, Holger Gugg

www.body-coaches.de