Benefits of oats for athletes
Oats are one of the healthy meals that can be eaten in the early morning, so what are the most important benefits of oats for athletes?
Oats contain proteins and many important nutrients, so what are the most important benefits of oats for athletes?
Benefits of oats for athletes
Here are the most important benefits of oats for athletes:
1. A good source of proteins
Oats are a rich source of protein that is important for building muscle for people who exercise regularly. One cup of oats contains 166 calories, 4 grams of fiber, and 6 grams of protein.
Oats contain more protein than any other grain, so oats are a good source of protein and useful for building muscle.
2. Rich in important nutrients
Oats contain iron and vitamins of group B important for the body, in addition to useful fiber.
3. Energizing athletes
Oats contain iron, which is important for transporting oxygen throughout the body and to various organs for energy production . 46% of the iron needed per day can be obtained by eating one serving of oats.
Oats also contain carbohydrates needed for energy production in athletes, which makes oats a good choice to eat early in the morning or before a workout.
4. Giving a person satiety for a long time
Oats contain a type of fiber called beta-glucan, which in turn is responsible for the viscosity and thickness of oats when water is added to it, in addition to giving athletes a feeling of satiety for a long time.
5. Increased burn rate
When you eat complex carbohydrates such as those found in oats, the body works to increase the rate of burning significantly, which also means its ability to burn fat in athletes.
6. Helps sleep
Although most people eat oatmeal for breakfast, eating it for dinner helps to sleep greatly, as sleeping enough hours is one of the main factors that help athletes do various exercises.
Oats contain melatonin and complex carbohydrates that help get more tryptophan to the brain, which in turn helps you sleep.
Oats also contain B vitamins, which help in releasing more serotonin, thus inducing sleep.
How to prepare oats for athletes
Whole oats require a little more time to cook than ground or cracked oats, which require less preparation time.
Athletes can prepare oats the way they like and add cow's milk, vegetable milk, or water to it.
Preparing oatmeal often requires 10 - 60 minutes, depending on the type of oatmeal. Here are the most important steps to do so:
- Boil 1.5 cups of your preferred milk or water.
- Add 1/2 cup of oats to the saucepan containing milk or boiling water over the stove.
- Reduce the heat to medium.
- Leave the oats on the stove for 10-20 minutes for split or ground oats, or 50-60 minutes for whole oats.
- Add any of the ingredients you prefer to the oats, such as: cinnamon or honey.
- You can use instant oats, but these are often refined and contain sugars and preservatives.
Oats side effects
Oats are safe when taken orally in reasonable quantities, but eating in large quantities leads to symptoms related to the digestive system, such as: gas and bloating.
It is recommended to eat oats in a small amount when eating it for the first time and then gradually increase the amount until it reaches the required amount, as the body requires some time to get used to digesting oats due to the amount of fiber in it.