For some people, the biggest concern is losing weight. However, there are other equally or more important issues. One of them is to increase muscle mass. If you're too thin, have lost a lot of weight or need to lift your muscles, read on as below is a step-by-step guide to help you learn how to prepare oatmeal to gain muscle mass.
Whole milk, yogurt or avocados are good foods to increase muscle mass that we need to develop when we are doing weights or recover when we have lost a lot of weight, but there is also oatmeal, which is an incredible source of fiber and complex carbohydrates that not only help digestion, but above all, offer energy for a long time, perfect as a meal before training to increase your muscle mass, so let's see how you can prepare it.
1. Oat and banana shake to gain muscle mass
A shake that will give you energy and will help you get ready for a great workout. First of all you need:
- 1/2 cup of oats
- 1/3 banana, mashed with a fork
- 1 tablespoon vanilla whey protein powder
- 2 tablespoons of unsweetened almond milk
- 1 tablespoon cinnamon
- 1 teaspoon of turmeric (optional)
- 10 raspberries
- 24 almonds
Mix the oats with the banana and crush it with a fork until you get a creamy paste. Add a spoonful of protein powder. Add 2 tablespoons of milk. Add cinnamon, turmeric and 24 almonds. Blend everything and you're done!
2. Oat and peanut butter breakfast
You can prepare this recipe in the evening, so that you have a breakfast ready to eat the next morning, with which you can also gain muscle mass.
- ½ oatmeal cup
- 1 cup of skimmed milk
- 2 teaspoons of ground flaxseed
- 1 tablespoon of chia seeds
- 1 tablespoon of chocolate protein powder
- 1 tablespoon of maple syrup
- 1 tablespoon of natural peanut butter
- 1 medium banana
In a sealable container, mix all the ingredients, except the banana.
Place in the refrigerator overnight. When it is ready to eat, take it out of the refrigerator, cut the banana on top and serve.
3. Oatmeal Sriracha
This is a great lunch option for those who want to build up muscle mass. Don't let the amount of fat scare you: more than half comes from healthy unsaturated fats thanks to avocado.
- ½ oatmeal cup
- 1 cup of water
- 1 teaspoon Sriracha sauce
- 2 eggs
- ½ avocado, sliced
- Salt and pepper to taste
Heat a pan covered with oil over medium-high heat. Break the eggs in the frying pan and cook until they are at your taste.
While the eggs are cooking, in a container suitable for microwave, mix the oats, water and Sriracha.
Heat in the microwave for approximately three minutes.
When the eggs have finished cooking, place them on top of the cooked oats and then cover with the avocado. Season with salt and pepper to taste.