When, how and why should you use oatmeal for weight gain?

Are you looking to gain muscle and wondering if oatmeal has a place in your mass-building diet plan? The answer is yes. Oatmeal is an interesting food for athletes looking to build muscle mass in a healthy and sustainable way.

But first, a quick definition: what is mass gain in bodybuilding? It's a period during which we seek to create a caloric surplus in order to promote muscle growth. This requires a rich, balanced diet and appropriate training. The aim is to gain weight gradually, giving priority to lean mass and limiting fat gain.

That's where oatmeal comes in. Thanks to their interesting nutritional profile, they can help as part of a mass gain diet. Rich in complex carbohydrates, fiber and plant proteins, they provide the necessary energy while promoting digestive health.

Our team will explain everything in this article.

What are carbohydrates?

Carbohydrates are essential macronutrients for the body to function properly. They play a crucial role in energy production, blood sugar maintenance and overall health.

When we eat carbohydrate-rich foods such as rice, pasta, wholemeal bread or sweet potatoes, our body converts them into glucose, the main fuel for our cells. This glucose is then used by muscles, the brain and other organs to keep them functioning.

Carbohydrates are particularly important for athletes and people who engage in intense physical activity. They help maintain stable energy levels during exercise, and promote muscle recovery afterwards. That's why it's advisable to consume carbohydrates before, during and after strength training or endurance sessions.

It's therefore essential to focus on complex carbohydrates, found in whole grains, legumes and vegetables. The latter are rich in fiber, which slows glucose absorption and prevents glycemic fluctuations. Oatmeal is a good example.

Why eat oatmeal for weight gain?

What are the nutritional benefits of oat flakes?

Oat flakes are a staple food for bodybuilding athletes, for a number of reasons. Firstly, their nutritional composition is particularly interesting. On average, 100g of oat flakes contain :

Oat flakes are rich in complex carbohydrates. Unlike refined sugars, these carbohydrates are absorbed gradually by the body, providing lasting energy and avoiding blood sugar spikes and rapid storage, in the form of fat if glycogen reserves are full.

They also stand out for their high fiber content. Fiber helps you feel full, regulates transit and promotes healthy intestinal flora. These are important factors when you're looking to increase your calorie intake or simply maintain good health.

Oat flakes are also packed with vitamins and minerals essential for healthy body function and sports performance: B vitamins for energy metabolism, vitamin E with antioxidant properties, magnesium for muscle function, iron against fatigue and zinc for immunity and protein synthesis.

What are the benefits of oatmeal for mass gain?

At around 350 kcal per 100g, oat flakes have an interesting caloric content, making iteasy to increase your total energy intake for the day. To create a caloric surplus conducive to weight gain, you need to consume more calories than you expend.

What's more, the medium-to-low glycemic index of oat flakes is a real advantage over other carbohydrate sources. This means they provide long-lasting, stable energy, ideal around intensive workouts to support muscle growth. 

Finally, during periods of mass gain, it is essential to have sufficient carbohydrate intake to support training and recovery. With 60g of carbohydrates per 100g, oat flakes are an excellent source of carbohydrates for athletes. Combined with other protein sources, they help maximize muscle mass gains⁽¹⁾ while limiting fat gain.

How can you incorporate oatmeal into your diet for weight gain?

What are the different types of oats and how do I choose them?

There are several forms of oats for human consumption, differing in appearance and texture. The main ones are :

• Instant rolled oats (the most common in Europe): thinner and pre-cooked, they are quicker to prepare. However, their glycemic index is slightly higher due to the processing and pre-cooking.
• Traditional oat flakes: thick and crunchy, they need longer cooking time if you want to soften them, as they are not pre-cooked.
• Oat flour: obtained by grinding the flakes, it can be used in baking or to thicken preparations. Its glycemic index is similar to that of instant flakes, and it is generally pre-cooked.

What are the best ways to eat oat flakes?

There are many ways to incorporate oatmeal into your diet. Here are a few ideas:

• Breakfast: mixed with plant or animal milk, fresh fruit, oilseeds and a protein source (whey, fromage blanc, eggs...).
• As a pre- or post-workout snack: in the form of porridge, homemade bars or in protein smoothies. This is particularly relevant as it is often recommended to eat more meals during periods of weight gain.
• In sweet or savoury recipes: pancakes, cakes, breads, gratins, vegetable dumplings...

Ideally, oat flakes should be eaten raw or lightly cooked, to preserve their nutritional qualities. If you do cook them, opt for short, low-temperature cooking (in milk over low heat, for example).

As far as quantities are concerned, although they can vary widely from person to person, it is recommended to consume around 50 to 100g of oat flakes a day, depending on your energy needs and goals. This represents around 4 to 8 tablespoons.

If you're a runner, you'll find on our site.., oat-flake-based recipes for runners.

While oatmeal is an excellent food for mass gain, mainly on the carbohydrate side, it's important not to neglect the other macronutrients essential for muscle growth and overall health. It's these other macronutrients that we'll focus on in the final section of this article. 

Other macronutrients of interest for mass gain 

Proteins play a crucial role in the development and maintenance of muscle mass. They are made up of amino acids, the building blocks of muscle. To stimulate protein synthesis and promote muscle growth, it is recommended to consume around 1.6 to 2.2 grams⁽²⁾ of protein per kilo of body weight per day, divided into several intakes throughout the day.

High-quality protein sources are best:

• Lean meats (beef, chicken, turkey, certified organic products whenever possible)
• Fish (preferably organically farmed in France)
• Eggs (certified organic)
• Dairy products (yogurt, cottage cheese, products from local organic and/or sustainable farming cooperatives)
• Legumes (lentils, chickpeas, etc.)

Whey, or whey protein, is a particularly a dietary supplement of particular interest to athletes seeking to build muscle mass. Derived from whey, it is an excellent quality protein, rich in essential amino acids and BCAAs (branched-chain amino acids). It is rapidly assimilated by the body, making it a major asset for promoting muscle recovery and growth after exercise. 

Although often overlooked, the quantity of lipids is decisive for successful mass gain. Lipids are essential for proper hormonal function, joint health and the absorption of fat-soluble vitamins (A, D, E, K). It is recommended to consume around 1.5/1.8 grams of lipids per kilo of body weight, giving preference to sources of unsaturated fatty acids:

• Oily fish (salmon, mackerel, sardines, etc.)
• Lawyers
• Oilseeds (walnuts, almonds, hazelnuts, etc.)
• Olive, rapeseed and walnut oil

Certain foods, such as peanut butter or tahini (sesame purée), are particularly interesting for weight gain, as they combine vegetable proteins and lipids.

We can't stress this enough, but the most important thing is to eat a balanced diet, especially if you do a lot of sport during the week. If you're worried about losing weight, there are dietary programs for beginners who want to put on weight.

Here is a table summarizing the main points of this article: