Nowadays, many people know that oatmeal is rich in nutrients that shape muscles.

At the same time, its taste, satiety, rich and varied production methods, low price and easy storage make oatmeal the best choice for fitness breakfast in any season.

Needless to say, it also contains a unique nutrient, which makes it one of the healthiest foods for the heart and one of the best anti-aging ingredients.

In fact, the two highlights of oatmeal for heart health include β-glucan, a unique fiber that can take away cholesterol from the body, and antioxidants that help lower blood pressure.

But one thing is that the content of an important nutrient in oats is not high, and that is protein. (every 100g contains protein about 10g), so it may be necessary to supplement protein. Share some good ways to match ingredients here, so that your oatmeal breakfast can better help your muscles grow and make breakfast more nutritious.

The most common nut jam is peanut butter, with protein content of 24%~36%. Such a spoonful of peanut butter can add 4.5g of protein, two spoonfuls of peanut butter can add 9g of protein, and other nut jams can also add the same protein.

Once you add nut jam to your breakfast, try adding fresh fruit to it so that you can add natural sweetness without adding processed sugar.

If milk is added, a glass of milk (250g) will add about 7-8g protein. Don't like dairy products Soybeans are also a good choice. 20g of soybean milk can provide more than 7g of protein.

Some people like cheese or whey cheese to enhance the taste of cream, or add pure yogurt on it (press 100-200g), which can also add 4 to 10g of protein.

However, it should be noted that there are not many other milk substitutes in protein, such as almond milk and coconut milk.

If you like the original nuts, you can add one or two spoonfuls of nuts (about 15-20g), without nut jam, just 5g of protein.

Dried sunflower seeds and cranberries are also good choices, or eat more hazelnuts and walnuts.

Your oatmeal in the morning doesn't have to be sweet (each tastes different). You can add spinach or shredded cabbage, add some cheese, and put an fried egg on it, so that each egg can be supplemented with 6 grams of protein.

Then add whatever ingredients you want to the fried eggs: leeks, salmon (to get more protein), or peppers, mushrooms or onions, and cheese (also a kind of protein). This change of choice can change your oatmeal from breakfast to lunch or dinner.

You can try to make hot porridge with high-protein grains, such as quinoa or kamm wheat, which can be mixed with oats or eaten alone. For example, 200 grams of cooked quinoa contains 8 grams of protein.

This mixed cereal porridge is also a delicious choice, but it is not easy to buy this kind of cereal in China now.

Obviously, the easiest way is to add a spoonful of protein powder to oats. Almost everyone agrees that you can choose your favorite protein powder: whey, soybeans and so on. As long as you are sure it is made of real food ingredients, there are not many additives or other ingredients.

Our suggestion is to dissolve the protein powder in a small amount of liquid first, and then put it into oatmeal, otherwise it will be difficult to mix, and it may agglomerate and affect the taste. A spoonful of whey protein powder usually contains 25 to 30 grams of protein.

Do you find that there are many ways to make oatmeal more delicious and help you gain muscle? Then start making your own nutritious oatmeal breakfast now.