For these reasons, she is very good food before and after training. Before training - energizes the muscles without unnecessary heaviness in the stomach. Post-Workout - Replenishes energy levels, nourishes muscles and improves recovery. In addition, oatmeal is suitable for a proper breakfast, for daytime meals and for dinner, that is, it will be useful at any time.

How to make oatmeal with protein

Ingredients:

• ¼ cup oatmeal;
• ½ milk;
• ¼ cup vanilla whey protein;
• 1 candy, crushed into several pieces;

Cooking method:

1. In a non-stick saucepan, bring the milk and oatmeal to a boil, simmer for 3-5 minutes until the porridge is cooked through.
2. Remove the porridge from the heat and let cool before adding the whey protein, otherwise it will curdle.
3. Crumble candies on top, you can start eating.

This is the fastest and most delicious recipe oatmeal!

Porridge can be prepared from oatmeal (grain) or oatmeal. Oat flakes are crushed and steamed grains that are prepared in advance. I recommend using instant oatmeal. Firstly, they are better absorbed, and secondly, they need to be cooked for only 1-2 minutes. But if you like cereal porridge more to your taste, then this is also quite a normal option. Oatmeal porridge is cooked from 10 to 40 minutes, depending on the processing of the grains.

Kirill Sarychev: oatmeal with protein, a press and weights for a powerlifter

The champion of Russia and Europe in the bench press, security officer Kirill Sarychev, told how powerlifters eat and whether they need supplements, what role the press plays and where to buy scales.

When people talk about sports nutrition, bodybuilders are first of all. They count calories, track centimeters, eat on schedule. The champion of Russia and Europe in bench press Kirill Sarychev told how powerlifters eat and whether they need supplements, what role the press plays and where to buy scales. In the gym, powerlifters spend 10-15 hours a week, and the rest of the time is spent on recovery. Is the ratio of proteins, fats and carbohydrates in the diet important for a strength athlete? Slow carbohydrates do not particularly gain strength, they need fast ones. I love oatmeal cookies, I happily eat three with milk before a workout. Someone drinks gainers. Fast carbohydrates are all flour, and this is not prohibited. Protein is a building material. Powerlifters eat too chicken breasts, egg white, fish. The role of sports nutrition for powerlifting This is important, but not as strong as in bodybuilding. You can't replace food with them. Roughly speaking, most of the diet should be normal food, and these are just food supplements, missing elements. What does a security officer need? BCAA, amino acids - they are taken approximately 100-150 grams per day. Also, a cap of protein. I brew oatmeal in the morning, pour in protein and get a hearty breakfast of carbohydrates and proteins at the same time.

Cyril recommends solving the problem with joints not with the help of supplements, but with the help of a competent warm-up. If the muscles are not warmed up, the problems begin. You need to have a strong back, so that there is a muscular frame. it is necessary to do hyperextension, training always begins with it and ends with this exercise.

The press for a powerlifter is even more important than for a bodybuilder. This is our muscular frame, what holds the organs. There is a press - there is a big squat, a big thrust. I train it separately, and you need to do it carefully. Crunches or incline raises are good for this. Moreover, in the second case, it is impossible to fully rise and fall, relax.

How much Per day - 4 meals of solid food and two liquid ones. I drink protein without yolk, a protein shake. It's good to take BCAAs during a 4-5 hour workout, but I'm too lazy. I'm going to power loads.

Where to buy scales

In this, oddly enough, there is no problem. I recently bought a scale from a local store. up to 180 kg.

How to distinguish externally a bodybuilder, weightlifter and powerlifter

If in clothes: the powerlifter will eat the bun, the bodybuilder will eat the breast and cry. And the weightlifter will be on the sidelines - there are camps and everything is harsh.

Kirill is known to everyone for his image of the "Russian hero". Orthodoxy plays a huge role in his life. “It teaches kindness, gives resistance to stress, heals the soul. In everything you need to look for the positive, for every negative there is a positive,” the champion is convinced.

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Surely, since childhood, you have heard about the importance of the first meal of the day and how useful oatmeal is! It not only helps to reduce the level of "bad" cholesterol, but also helps to normalize digestion (because it contains fiber), saturates well and provides energy for the whole morning!

On the other hand, besides the undoubted health benefits, freshly prepared oatmeal can be a great and tasty start to the day. By itself, oatmeal has a neutral taste, so many different dishes can be prepared on its basis, you just have to show your imagination!

Try to cook porridge according to one of the recipes below, and you will find out which combination of products you like best. Enjoy the new taste of oatmeal before training, after it, or just in the morning before work.

Vanilla oatmeal with protein and orange peel.

The classic combination of vanilla and orange tartness will make you take a fresh look at your usual breakfast. Do not let your taste buds get bored, such porridge will seem like a dessert to you both before and after training!

Ingredients:

• ¼ cup oatmeal
• ¼ cup vanilla
• 1 tablespoon orange peel
• 1 teaspoon vanilla
• 1 scoop vanilla protein ice cream

Cooking method:

2. Remove the porridge from heat and let cool before adding the rest of the ingredients. Add whey protein after the porridge has cooled, otherwise it will curdle.

3. Top with a scoop of protein ice cream (you can buy ready-made or make your own with protein).

Oatmeal with almonds and dates.

When you're short on time but need a nutritious breakfast, this recipe is just what you need! This is ideal for a cold autumn morning when the body needs something warm and tasty to wake up.

Ingredients:

• ¼ cup oatmeal
• ½ coconut or almond milk
• ¼ cup vanilla
• ¼ cup ground almonds
• ¼ chopped dates
• 1 teaspoon maple syrup (optional, but delicious with it!)

Cooking method:

1. In a non-stick saucepan, bring milk with oatmeal and almonds to a boil, simmer for 3-5 minutes until the porridge is cooked.

2. Remove the porridge from heat and let cool, add chopped dates and maple syrup.

Protein oatmeal withCravings.

This recipe will become your favorite! This is not just porridge - this is a real gourmet dessert.

Ingredients:

• ¼ cup oatmeal
• ½ milk
• ¼ cup vanilla
• 1 piece of candy, crushed

Cooking method:

1. In a non-stick saucepan, bring the milk and oatmeal to a boil, simmer for 3-5 minutes until the porridge is cooked through.

2. Remove the porridge from the heat and let cool before adding the whey protein, otherwise it will curdle.

3. Cravings candies crumble on top, and when the peanut butter from the filling starts to melt, you can start eating :)

This is the fastest and most delicious oatmeal recipe!

Ordinary tasteless breakfasts are a little boring, in the truest sense of the word! So treat your taste buds with these six breakfast recipes.

Protein-packed morning meals are sure to make the most important meal of the day (and breakfast is the main meal of the day!) even more special.

Don't focus on protein shakes made with hastily and oatmeal with milk. Make delicious and nutritious food to make your morning bright and full of bright emotions.

1. Protein pancakes with chocolate syrup.

Who doesn't love chocolate, especially for breakfast? For simple recipe you don't need special ingredients. Pancakes can be made with ingredients that are always on hand: egg whites, protein and pancake syrup. It is an anabolic favorite of NPC member and competitive bodybuilding competitor Vinnie Russo. Get supplies from the pantry and start cooking.

Ingredients

• Egg white - 5 pcs.
• Protein powder - 1 scoop (36 g)
• Chocolate syrup - to taste

Cooking

1. Mix egg whites with protein powder.

2.Pour the dough into the pan and cook until it looks like pancakes.

3. Drizzle chocolate syrup on top and serve.

Outcome: nutritional information per serving (1 pancake)

Calorie content - 128; Fats - 1.4 gr; Carbohydrates - 3.6 gr; Proteins - 25.3 gr;

Not all cupcakes settle in folds at the waist. This healthy recipe The forbidden treat is one of the favorite recipes of British Bodybuilding and Fitness Champion Emma Paverley. The combination of oatmeal and eggs is great for breakfast, and the addition of protein powder turns them into the anabolic staple of your morning arsenal. Cupcakes are nutritious, you can take them to work. Most importantly, they cook very quickly!

Ingredients

• Oatmeal - 2/3 cup
• Flour - 1/8 cup
• Cocoa powder - 1 tablespoon
• Baking powder - 1/4 teaspoon
• Egg white - 2 pcs.
• Medium banana (sliced) - 1 pc.
• Milk (fat content 2%) - 120 ml
• Sweetener - to taste

Cooking

1. Mix all dry ingredients in a bowl.

2. Add liquid ingredients to the dough and mix everything again.

3. Bake in the oven at 175 degrees Celsius for approximately 10 minutes.

Outcome: The nutritional value per serving (1 cupcake)

Calorie content - 85 Fats - 1.2 gr; Carbohydrates - 12.5 gr; Proteins - 8 gr;

3. Fried flatbread.

Fried tortillas have never been considered healthy food, but this is fixable. A protein-rich version of a regular meal will help build muscle and add fuel to your workouts. Use the recipe for the occasion to indulge in this treat, or make tortillas part of your daily diet.

Ingredients

• Flour - 1 cup.
• Protein powder -1 scoop (36g)
• Coconut oil - 1 tablespoon.
• Salt - 1 teaspoon.
• Baking soda - 1/2 teaspoon.
• Warm water - 1 glass.
• Cinnamon - 1/2 tablespoon

Cooking

1. Pour all dry ingredients into a bowl.

2. Make a hole in the center, add coconut oil and water.

3. Mix by hand or blender. Add water if necessary to make a pliable dough.

4. Remove the dough from the bowl, dust a cutting board with flour and place the dough until it is nice and fluffy.

5. If necessary, add more flour so that the dough does not turn out to be too sticky. Roll out the dough into a very flat sheet and let it rest for a few minutes. Cut the dough into small squares and toss them into the boiling coconut oil.

6. For a slightly healthier option, try baking in the oven!

7. Serve with honey, natural jam or jam.

Outcome: nutritional information per serving (1 square)

Calorie content - 560; Fats - 17 gr; Carbohydrates - 81 gr; Proteins - 34 gr;

If you don't have much time in the morning, this recipe is for you. Mix the ingredients and put them in the refrigerator overnight. A mixture of oatmeal, milk and berries is a sweet treat worth waking up for!

Ingredients

• Milk (skimmed) - 240 ml
• Oatmeal - 80 gr
• Greek yogurt - 150 gr
• Blueberries - 40 gr
• Strawberries - 40 gr
• Cinnamon - to taste

Cooking

1. Soak oatmeal in milk and add a pinch of cinnamon.

2. In the morning add halved strawberries, Greek yogurt and protein powder.

3. Sprinkle blueberries and remaining strawberries on top.

Outcome: nutritional information per serving (1 cup)

Calorie content - 803; Fats - 26 gr; Carbohydrates - 90 gr; Proteins - 44 gr;

Pancakes rarely get into the ratings of useful and healthy food, but this does not mean that they should be completely excluded from the "fitness diet". Strictly speaking, protein pancakes will even bring you closer to your goals. Don't believe? One of the lovers of this delicacy is NPC bodybuilder Shane Raymond, who adores them.

Ingredients

• Banana - 2 medium
• Cinnamon - 1/2 teaspoon
• Nutmeg - 1/2 teaspoon
• Baking soda - 1/2 teaspoon
• Protein Powder - 2 Scoops (72g)
• Egg white - 2 pcs.
• Coconut oil - 5 gr

Cooking

1. Place the bananas in a bowl and use a fork to puree them.

2. Add the rest of the ingredients and mix.

3. Place coconut oil in a large non-stick skillet and heat over low heat.

4. Pour the mixture into the pan, fry until golden, then flip.

5. Fry on both sides, put on a large plate.

6. Serve with fruit, berries, honey and low-fat Greek yogurt.

Outcome: nutritional information per serving (1 donut)

Calorie content - 475; Fats - 6 gr; Carbohydrates - 60 gr; Proteins - 45 gr;

6. Protein pancakes with cinnamon.

With the advent of autumn, nothing sets you up for a wave of coziness and comfort like a mountain of cinnamon pancakes. This is the favorite recipe of athlete and cover model Meli Kologlu. In addition to the beneficial effect on glucose metabolism, a small pinch of cinnamon makes the taste truly homely.

You can enjoy these pancakes in the morning or use them as a worthy reward for a good workout. Either way, you will love this recipe.

Ingredients

• Egg white - 2 pcs.
• Cinnamon - 2/3 teaspoon.
• Vanilla extract - ½ teaspoon.
• Banana (ripe) - 2/3 pcs.
• Oatmeal - 1/8 cup
• Protein powder - 1 scoop (36g)

Cooking

1. Mix banana, egg whites, cinnamon, vanilla extract, oatmeal and protein powder.

2. Spray the skillet with cooking spray. Pour batter into skillet.

3. Turn the pancakes over when they are browned.

4. Fry evenly on both sides.

5. Serve with sugar free syrup and enjoy!

Outcome: Nutritional information per serving (1 pancake)

Calories - 148 Fats - 2.3 g Carbohydrates - 15.2 g Proteins - 16.6 g

BON APPETIT!

Recently we talked about how, and also told,. Today we share recipes for a dish that everyone associates with morning awakening. Below are 5 recipes that will make the usual oatmeal tasty, satisfying and healthy, as well as energize you for the whole day!

Grade

3. Oatmeal with banana

If you love adding bananas to your oatmeal, then this recipe is for you! This way of cooking oatmeal tastes like warm, freshly baked banana bread. And if you add cinnamon, nutmeg, and sweeten everything with brown sugar, breakfast will instantly turn into a delicious dessert.

Ingredients:

1 ripe banana
½ cup instant oatmeal
1 glass of water or milk

Cooking method:

1. Peel, cut and crush the banana, put on the bottom of the bowl for oatmeal
2. Add a glass of water or milk to the oatmeal, mix
3. Microwave for 2.5 minutes
4. Stir, add nuts and dried fruits (optional)

4. Pumpkin Oatmeal

You don't have to wait until autumn to enjoy pumpkin. You can enjoy this oatmeal recipe all year round! Pumpkin not only makes your mornings taste like a crisp October, but it also gives you energy for just 50 extra calories.

Ingredients:

½ cup pumpkin puree
½ cup instant oatmeal
1 glass of water or milk