This has been one of my stable breakfasts ever since I started my fitness journey. Getting a little more protein into each meal helps with the muscle building and repair.
Oats are beneficial for your diet as it containsBeta-glucan, helping aid in
- lowering cholesterol levels,
- reduce blood sugar and insulin response,
- increase feeling full,
- grow good bacteria in the digestive tract.
This recipe, in particular, is quite high in calories. If you’re using an app such as MyFitnessPal and are aiming to gain weight and muscle, then these amounts are perfect for just that.
Reducing the Number of Calories in the Recipe
Just a heads up though on the calorie count on the recipe. The 100g of dry oats alone will have approximately 350 calories. If you’re aiming is to lose weight, then adjust the weight of oats in the recipe to between 50g-70g. This will effectively half the calorie count to about 170 calories.
Banana is also high in calories, so using half a banana will also drop the calorie count.
Lastly, the protein powder that you use can adjust the number of calories in the recipe too. I’m currently using Pure Warrior Extreme Whey protein which has an average calorie count. Using a leaner source can help curb the calories in the recipe too.
References from Medical Journals
- Source website: 9 Benefits of Oats
- Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials.
- Whole-grain cereal products based on a high-fibre barley or oat genotype lower post-prandial glucose and insulin responses in healthy humans
- The role of meal viscosity and oat β-glucan characteristics in human appetite control: a randomized crossover trial.
- Oatmeal porridge: impact on microflora-associated characteristics in healthy subjects