Whey Protein, Oatmeal & Muscle Building

Whey Protein, Oatmeal & Muscle Building

When you are focused on building muscle tissue three factors must be present:

  • Correctly performed resistance training which requires the appropriate sCorrect technique while performing the exercise, and, of course, the correct amount of resistance to use

  • Testosterone which is naturally occurring in both women and men

  • High-quality protein

Whey protein is a type of protein that is found in milk that is of high quality.

  • All of the standard 20 amino acids are present, but most importantly is that the 9 essential amino acids are present. Essential means that the body cannot manufacture this group; they must be consumed through the diet.

  • All of the amino acids in the protein consumed exist in the same ratio as they exist in muscle tissue. One or more cannot be lacking in the correct amount. This is known as a limiting amino acid.

Proteins from animal sources such as beef, chicken, and fish are complete as well as the products from animals such as milk or eggs. Whey protein is one of the two proteins commonly found in milk along with casein. Whey is a common protein also found in protein supplements or protein bars that are readily available in many stores.

The purpose of a resistance workout is to exercise the muscle sufficiently to break down the muscle fibers causing micro-tears in the muscle. Not tears as found in an injury but microscopic.

  • This is the first phase of muscle building and the reality is that muscles are NOT built in the gym.

  • Muscles are built or rebuilt with proper nutrition. This is where whey protein is an important factor.

  • Sleep is important as it is an anabolic or building process.

After your workout, it is important to consume enough protein to rebuild the muscle tissue bigger or stronger than it was before. The first meal after your workout is the most important as the muscle is more receptive to the protein, but the next 24 hours is important as well.

Note that it is essential to consume sufficient carbohydrates, in particular complex carbohydrates, to spare the whey protein for use in muscle building and not allow the protein to be used for energy needs.

After your workout, two things are happening at once:

1. The glycogen that was used for energy during your workout must be replaced and will be replaced with whatever you eat. This is the purpose of eating carbs with the first meal.

2. The muscle is “begging” for protein to repair the micro-tears. This is the purpose of consuming protein with the first meal, and whey protein is perfect for this purpose.

While whey protein is found in milk and milk products such as cheese, the whey protein found in supplements is of equal value to the body; the body doesn’t differentiate between the sources. If consuming the protein naturally, it would be preferable to do so through skim milk rather than whole milk or cheese due to the high-fat content of those foods.

However, it is necessary to consider that the amount of protein that you will be consuming. The quantity of whey protein in a glass of milk would not equal that amount that you would consume if using a scoop or two of whey protein supplement in an equal size glass of water or even a protein bar.

The correct amount of protein to have in the first meal is 0.4g per kg. bodyweight for each hour of exercise performed. How does oatmeal Strengthen The Muscles?

Is oatmeal the magic ingredient to gain muscle mass?

What is special about oatmeal that makes a difference and aids the body in improving muscle size and strength? Or is there misplaced emphasis and hype surrounding this food source? To understand how muscle grows, one must know some basics about nutrition.

Calories are a measure of energy and while much emphasis is placed on people consuming too many and thus developing excess fat deposits, calories are the fuel for all of the cells of the body. There are only three nutrients that contribute calories to the body, carbohydrates, fats, and proteins.

While each of these can contribute to the general energy needs of the body, they have their primary uses.

For our purposes here, we can exclude dietary fat from the discussion. The primary function of the dietary protein is for the growth and development of muscle tissue. The building blocks of all proteins are called amino acids. When you consume protein as a food source, digestion occurs and that is the process of breaking it down into the individual amino acids which are absorbed in the small intestine and then reassemble into the protein that comprises muscle tissue.

While resistance training is required for muscle growth, growth won’t occur without sufficient dietary protein. What does that have to do with oatmeal? It has nothing to do with oatmeal, but…

Oatmeal is primarily a complex carbohydrate.

There are three types of carbohydrates; simple, complex, and fiber. The primary function of carbohydrates is to provide rapid energy to the body. Simple carbs are mostly glucose which is otherwise known as sugar or fructose which is found in fruit. Like individual amino acids, the body only absorbs individual molecules of glucose or fructose through the small intestine.

Oatmeal, a complex carbohydrate, is a chain of many glucose molecules attached. Digestion of carbohydrates is the process of separating them into individual units of glucose for absorption in the small intestine. Now the “magic” of oatmeal is revealed in the knowledge and awareness that to allow the protein to be used for the building of muscle, the protein can’t be allowed to be used for general energy purposes, it must be spared for the muscle.

The function of a complex carbohydrate is to provide energy relatively quickly but not as quickly as a simple carb. While simple carbs are absorbed in just a few minutes, digestion and absorption of complex carbohydrates and protein take 1-2 hours.

Consuming oatmeal will be the energy source that the body needs most importantly for organ function while allowing the protein to be used for muscle development. However, any complex carbohydrate such as rice or potatoes will accomplish the same goals.