Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.
His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.
Today’s Topic – Why Choose Oats
Oatmeal is one of the best foods you can eat whether you are trying to lose fat or build muscle. Oats are high in fiber, calcium, protein and even some B vitamins!
Steel cut oats are better for you than rolled, instant, or quick cook oats. They retain the most nutrients because they are processed far less. Stay away from sugary oatmeal marketed to kids.
Oats have a very low glycemic index, which means they won’t spike your insulin, which in turn means your body won’t try to squirrel calories away in your adipose tissue, nor will you have excessive glycogen floating around in your bloodstream for hours.
The complex carbohydrates in oats will give you added energy for workouts. Because they are not simple sugars, oat carbs will hang around for a while and wait until you call on them for energy rather than being used up quick, flushed out, or stored as fat.
Oats will provide you with the dietary fiber that can help you to feel full, while also shuttling digested food and excess waste out of your system. High fiber means bowel regularity and weight loss.
There is a wide variety of foods that you can mix with your plain oatmeal to make it taste great. Two of the best foods I mix with my oatmeal include protein powder and fruit. You can get some really tasty Optimum Nutrition protein powder pretty cheaply by clicking here —> get Optimum Nutrition protein powder.
As for fruit, I recommend you buy a selection of various colored berries at the supermarket, or just get a bag of mixed frozen berries to keep in the freezer.
42 foods you can mix with oatmeal:
- Protein powder (any flavor)
- Acai Berries
- Apple Sauce
- Pear slices
- Fruit spread
- Sliced kiwi
- Cranberry sauce
- Dried fruit
- Apple butter
- Orange marmalade
- Mandarin orange segments
- Chopped dried figs
- Brown sugar
- Ground ginger
- Sliced almonds
- Chopped macadamia nuts
- Chopped dates
- Chopped walnuts
- Chopped pecans
- All natural peanut butter
- Reduced calorie pancake syrup
- Reduced fat caramel topping
- Semisweet chocolate bits
- See also: 21 foods you can mix with protein powder
When focusing purely on fat loss, you can eat your oatmeal as your post-workout meal. Simply drink your regular post-workout shake within 20 minutes of finishing your high intensity workout, and within the next hour whip up your protein berry oatmeal for a perfect post-workout meal that will help replenish glycogen and super-charge protein synthesis.
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Whether for breakfast, pre-workout for energy, or post-workout for recovery, oats are one of nature’s perfect foods, but please avoid the pre-cooked oatmeal for kids, which is often stuffed with sugary flavorings. Opt instead for uncooked plain oatmeal, cook it yourself, then add your protein and flavorings.
I’m not the only one who likes oats. Let’s see what JB has to say about it:
Tip: Why Choose Oats
“If you’re looking to gain mass and have a good carbohydrate tolerance, place a bowl of fiber-rich, low-GI rolled oats along with 1/2 scoop of vanilla protein powder, frozen mixed berries, pineapple and a small quantity of mixed nuts right next to your omelet.
This is a muscle building breakfast that’s hard to beat. I place this bowl right next to my omelet for a breakfast that’s hard to beat.
However, if you tend to hold a lot of body fat, just stick with protein, good fats, and veggies for breakfast. Save the non-fruit and veggie carbs till after exercise only – yes, even oatmeal.”
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