Oatmeal for muscle toning: a good idea?

Are oat flakes incompatible with a dry diet? Rich in complex carbohydrates, fiber and protein, oat flakes offer a stable source of energy while helping to control hunger pangs. Many athletes looking to optimize their body composition and preserve muscle mass include them in their breakfasts.

The aim of a muscle-drying program is to progressively reduce body fat while preserving muscle gain. The recommended weight loss is around 2 kilos per month maximum, similar to that of a classic slimming diet.

Oat flakes: an asset in dry periods

Les flocons d’avoine sont inclus dans les petits déjeuners de nombreux sportifs. Ils constituent un choix idéal en phase de sèche musculaire grâce à leurs multiples bienfaits nutritionnels, Leur index glycémique plutôt bas (IG <50) permet une libération progressive du glucose, stabilisant la glycémie et limitant les pics d’insuline, ce qui contribue à réduire le taux de sucre dans le sang.

Rich in fiber, they promote intestinal transit and provide a natural appetite-suppressant effect, helping to control appetite throughout the day. Their fiber content (4 to 5 g per 50 g) slows digestion, prevents cravings and helps maintain energy levels despite the caloric deficit.

Nutritionally, a 50 g portion provides around 30 g of complex carbohydrates, 6 g of complete protein, 3.5 g of fat for a total of 175 kcal. They also provide a stable source of energy, ideal for sustaining performance during sports sessions.

As far as BCAAs are concerned, oat flakes do contain protein, but in small quantities and with an incomplete amino acid profile. They don't play as important a role as whey or more complete proteins in maintaining muscle mass.

Finally, their richness in essential minerals such as magnesium, iron, phosphorus and B vitamins makes them a complete food, supporting energy, recovery and healthy body function.

The protein requirements of a lean athlete are between 1.5 and 2 g per kilo of body weight per day. Protein is essential for building muscle and maintaining lean body mass.

The principle of energy balance for an effective dry run

The energy balance represents the balance between calories consumed and calories expended. A moderate calorie deficit can lead to fat loss and muscle preservation.

To promote fat loss, it is necessary to create an energy imbalance through :

1. An optimized diet to reduce daily caloric intake (-200 to 500 kcal per day) by focusing on nutrient-rich foods;
2. Physical exercise to increase energy expenditure.

How do you adapt your nutritional intake during a dry spell?

A balanced and varied diet is essential. To dry out quickly, limit processed foods and sugary drinks, and focus on foods with high nutritional value, such as oatmeal, vegetables, fruit and animal or vegetable protein sources.

It is recommended to reduce calorie intake by 200 to 500 calories a day below daily requirements, using a progressive approach.

During a dry period, eating 30 to 60 g of oat flakes a day provides between 3 and 7 grams of protein.

How much fat and carbohydrate should I eat?

Carbohydrate and fat intake should be gradually reduced, but not completely eliminated.

Choose good fats (unsaturated fatty acids: olive oil, almonds, peanut butter).

For carbohydrates, eat complex carbohydrates (such as organic oat flakes, wholegrain rice, wholegrain bread or sweet potatoes).

A daily serving of 100g of rolled oats provides 60g of carbohydrates, 7g of fat and 350 calories.

Conclusion:

As part of a varied, balanced and appropriate diet, oat flakes are an excellent choice for muscle leaning. Thanks to their low glycemic index and high fiber content, they help reduce hunger throughout the day.