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Oatmeal in a Protein Shake

by
author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
Oatmeal in a Protein Shake
Close-up of dry oats. Photo Credit RomanKorytov/iStock/Getty Images

Protein shakes are a convenient pre- or post-workout meal. Most homemade versions combine fruit, milk and protein powder to create an on-the-go dose of protein and carbohydrates. Adding oatmeal to your shake increases the fiber content and makes the shake more filling.

Carbohydrates

Oatmeal increases the carbohydrate content of your protein shake. Carbohydrates are a primary source of energy for your body. Consuming carbohydrates and protein after an intense workout helps refuel your muscles so you do not experience undue fatigue at your next exercise session. The amount of carbohydrates you consume post-workout depends on the intensity and duration of your workout; aim for the general recommendation of 0.5 grams of carbohydrates per pound of body weight. Adding just ¼ cup of oatmeal to a protein shake provides an additional 14 grams of carbohydrates. The carbohydrates in oatmeal contain 2 grams of fiber, which increases satiation, helps digestion, stabilizes blood sugar levels and helps lower cholesterol.

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Nutrients

Adding 1/4 cup of raw oats increases the protein content of your shake by 3 grams. The oats are a source of B vitamins, including thiamine, niacin and riboflavin. You also increase the iron, magnesium, phosphorus and potassium content of your shake when you add oatmeal. Oatmeal is a source of the trace minerals copper, zinc, manganese and selenium.

Considerations

Adding raw oatmeal makes the shake thicker, so use a high-quality blender to do the mixing. Use rolled oats rather than steel-cut oats, which will not blend well. If you find the texture of raw oats off-putting, precook the oats, cool and then blend into your smoothie.

Recipe

To create your own oatmeal protein shake, add about 1/4 cup of raw oats to any protein shake recipe. For example, blend 1/2 cup soy milk, 1 scoop of whey protein powder, half of a banana, seven frozen strawberries, a splash of vanilla extract and a few ice cubes with 1/4 cup of dry oatmeal. The drink provides about 224 calories, 40 grams of carbohydrates, 27 grams of protein and 4 grams of fat. The exact protein content of the drink depends on the brand of protein powder you use.

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References

Demand Media