Many people know that oatmeal is packed with nutrients that help build muscles.

What makes it an ideal choice for a fitness breakfast, regardless of the season, is its appealing taste, satisfying nature, versatility in preparation, affordability, and ease of storage.

Additionally, oatmeal boasts a unique nutrient that makes it one of the healthiest foods for the heart, positioning it as a top ingredient for anti-ageing.

Among oatmeal's heart-healthy features are beta-glucan, a distinctive fibre that aids in removing cholesterol from the body, and antioxidants that contribute to lowering blood pressure.

However, it's important to note that oatmeal is not particularly high in one crucial nutrient: protein. With around 10 grams of protein per 100 grams, it may require supplementation for those seeking additional protein intake.

To enhance the nutritional value and promote muscle growth, here are some simple ways to elevate your oatmeal breakfast:

1. Nut Jam

Incorporating nut jam, such as the commonly used peanut jam (24% to 36% peanut protein), can add 4.5 grams of protein with one scoop and 9 grams with two scoops. Topping it with fresh fruit provides natural sweetness without processing sugar.

2. Milk

One cup of milk (250 grams) contributes approximately 7-8 grams of protein. If dairy isn't your preference, soy milk is an excellent alternative, providing an additional 7 grams of protein with 20 grams of soy milk. Plain yoghurt (100-200 grams) can also be chosen for added creaminess and 4 to 10 grams of protein.

Note: Substitutes like almond milk and coconut milk lack significant protein content.

3. Nuts

Adding 15-20 grams (one or two scoops) can provide 5 grams of protein for those who enjoy raw nuts rather than nut jams. Dried sunflower seeds, dried cranberries, hazelnuts, and walnuts are tasty alternatives.

4. Eggs

Transform your morning oatmeal into a savoury dish by incorporating shredded spinach or kale and a fried egg, adding 6 grams of protein per egg. Customize with toppings like leeks, mushrooms, onions, and cheese to turn it into a versatile breakfast, lunch, or dinner meal.

5. Whole Grains

Experiment with hot porridge using high-protein grains like quinoa mixed with oats or alone. Cooked quinoa in a 200-gram serving provides 8 grams of protein.

6. Protein Powder

A convenient method is adding a spoonful of protein powder to oats. Please choose your preferred type, whey, soy, etc., ensuring it's made from real food ingredients without excessive additives. Dissolve the protein powder in a small liquid before adding it to avoid clumping, as one scoop typically contains 25 to 30 grams of protein.

Discover how to make oatmeal tastier and more conducive to muscle building. Begin crafting your nutritious oatmeal breakfast now!