Protein And Oats Shake
During my bulking phases over the last decade variations of the trusty protein and oats shake have been the stable of my diet, for good reason too.
They're inexpensive, quick to make, are loaded with high quality protein and carbohydrates not to mention there's literally 101 different ways to make your protein and oats shake to ensure you don't get sick of the same taste each day.
We're not going to be adding anything frozen/particularly hard into our shakes so there's no need for an over the blender, but you will require a basic blender to blend together the ingredients of these shakes - you can pick up a great value blender here.
The Big Benefits Of Oats
Oats are the staple carbohydrate source of most bodybuilders, here are a few reasons why...
- A cup of dry oats contains 306 calories, 219 of which are from complex carbohydrates
- A cup of oats contains 9 grams of fiber, a third of the recommended daily intake of fiber for men
- Oats are loaded with beta-glucan, a soluble fiber known to decrease unhealthy LDL cholesterol levels
- Unlike rice and other carbohydrate sources, oats are not processed, meaning the bran and germ are intact (all natural nutrients!)
- You'll find 10 grams of protein per cup of oats!
- A cup of oats contains 30% of the daily recommend intake of the B vitamin thiamin (required for cell function)
- A cup of oats contains 48% of the daily recommend intake of phosphorus (required for cell function, bone mineralization and energy production)
- Men can get 57% of their daily recommended intake of iron from a cup of oats
- Zinc is said to be one of the most important minerals for men, and 1 cup of oats contains 27% of that
When It Comes To Adding Protein To Your Shake Recipes...
Protein and oats shake recipes can quickly become expensive if you're dishing out large stacks of cash for protein powder...
The supplement industry is full of scams and tricks to convince you that you NEED to buy the most expensive, best labelled protein on the shelf at your local supplement store but this is far from the case.
You do not need blends of protein with different release speeds, you do not need whey protein isolate - you'll find the slightly quicker release time of whey protein isolate to make essentially zero difference to body composition.
Opt for a simple whey protein concentrate with a high percentage of protein per scoop. That's all. I personally quite often buy unflavoured whey protein concentrate to keep costs down, as the other ingredients in my protein and oats shake add more than enough flavour for my liking.
Speaking of, without further ado let's get into those recipes...
Try These 10 Protein And Oats Shake Recipes
In terms of directions just add all ingredients into your blender with a sufficient amount of water and blend for 30~ seconds before pouring into a shaker and enjoying.
As mentioned earlier, these all work well as either your first meal of the day or as your post-workout meal.
Shake Variation #1
1 scoop whey protein powder (WPC)
1 cup oats
1 banana
1 tsp. peanut butter
Water
Shake Variation #2
2 scoops whey protein powder (WPC)
1 cup oats
Handful of blueberries
Handful of raspberries
Water
Shake Variation #3
1 scoop whey protein powder (WPC)
1 cup oats
Handful of almonds
1 cup skim milk
Drizzle of honey
Water
Shake Variation #4
1 scoop whey protein powder (WPC)
1 cup oats
1 cup blueberries
1 tsp. strawberry jam
Water
Shake Variation #5
2 scoops whey protein powder (WPC)
1/2 cup oats
1 handful of almonds
1 tbsp. organic honey
Handful of strawberries
Water
Shake Variation #6
2 scoops whey protein powder (WPC)
1/2 cup oats
1/2 cup raspberries
1/2 cup blackberries
1 handful almonds
1 tbsp. honey
Water
Shake Variation #7
1 scoop whey protein powder (WPC)
1 cup liquid egg whites
1/2 cup oats
1/2 cup blueberries
1/2 cup raspberries
Water
Shake Variation #8
2 scoops whey protein powder (WPC)
2 tbsp. instant coffee
1/2 cup oats
1 banana
Water
Shake Variation #9
1 scoop whey protein powder (WPC)
1/2 cup oats
2 ripe bananas
1 head Romaine lettuce
1 teaspoon raw honey
Water
Shake Variation #10
1 scoop whey protein powder (WPC)
1 cup oats
2 teaspoons instant coffee
1 teaspoon raw cacao powder
1 ripe banana
Dash of agave syrup
