Virtually every Western athlete from any sport (olympic athletes, bodybuilders, powerlifters, etc.) eat oatmeal. What about oatmeal make these nutrition coaches so prone to including it in their diet plan?
Are there other grains that work as a porridge that are higher in protein, nutrient dense, and a good source of energy? Any that surpass oatmeal in all ways?
Personally I think oatmeal is an outstanding option that I generally eat 2-3 a week for breakfast. I take 30 grams of quick oats with 1 cup of 1% milk and half of a cup of water. Microwave that for 2:30, let it sit for 10 mins. Afterwards I cut 20 grams of medjool dates (1 date), 2 tablespoons of ground chia seeds, 2 tbsp of hemp protein, and 1 tbsp of hemp seed and mix all that in. Comes up to 458 cals and with 56 carb / 26 protein / 16 fat, plus 13g fiber. Lots of vitamins & micro elements.
My ex-wife used to make a pretty good quinoa porridge. I’ve made a couple of attempts at it but can’t replicate her recipe. It’s just easier for me to make oatmeal.
It’s been a few years but I did run the numbers and quinoa based porridge is slightly more nutritious than oatmeal. Although it isn’t significant enough to really matter.
I haven’t really heard that oatmeal is the “gold standard grain” for athletes. But one reason that it is probably so popular is because it’s easier to prepare than most other grains, and can be eating in a variety of different ways (hot oatmeal, overnight oats, muesli, granola, energy balls, etc). Other grains/pseudograins such as wheat or quinoa are also high in protein and nutrient dense, but they take longer to prepare and are less versatile. Grains like white rice may be advantageous for some athletes due to the low fiber content.