The carbohydrates in oats are perfect for athletes and those trying to lose weight. Whether you are a strength or endurance athlete, a hobby or professional athlete – everyone now relies on oats as an energy source during training. The delicate or coarse flakes inspire with their many nutrients and their extremely positive effects on the body. Everyone knows that oats are healthy. But why have oats become an essential part of most athletes' nutrition plans? The answer lies mainly in their carbohydrates.
What makes oats such a good source of carbohydrates? How many carbohydrates should an athlete eat per day? And why are they so important at all?
Find out all this and much more in this article about oats and their carbohydrates for you as an athlete.
Oatmeal Carbohydrates – Why They Are So Healthy
Oatmeal carbohydrates are very healthy. Oatmeal in general is known to contain many important nutrients and, despite its quite high calorie and nutritional value, is a popular food for athletes and those trying to lose weight. But why are oat flakes so healthy when prepared correctly?
Each 100 grams of oats contain about 10 grams of dietary fiber. The whole grain flakes also have a high proportion of various dietary fibers such as beta-glucan. They also contain trace elements (such as iron, manganese, selenium and zinc), minerals, vitamins (such as vitamin B6, vitamin B1), unsaturated fatty acids and proteins. The plant-based protein and healthy carbohydrates in oats help you feel full for longer, preventing you from eating too much.
Why are oats an ideal carbohydrate source for athletes?
Oats are an ideal carbohydrate source for athletes because they are full of healthy nutrients. However, it is mainly the complex carbohydrates that make them one of the most popular sports meals.
They are broken down relatively slowly into glucose by the body. This is then released just as slowly into the blood. Therefore, the glycemic index of oats is only 40.
This means that oats provide us with energy for a long time and prevent an abrupt drop in performance.
Sports porridge before training - find out more!
In addition, oats have many other performance-enhancing properties:
- Silicon, magnesium and iron help to prevent muscle cramps, support your muscle regeneration and muscle building.
- The many plant-based proteins and amino acids, vitamins and dietary fibers stimulate your metabolism, strengthen your muscles, nerves, cells and immune system.
- Antioxidants help with inflammations and lower your blood pressure.
How can I prepare oats?
You can prepare oats in all kinds of different ways. That's because the nutritional benefits of oats are as diverse as the ways in which they can be prepared.
Whether in oat bread, fitness protein shake, muesli, overnight oats or porridge, oats always taste great. You can prepare them warm or cold, with animal milk, plant-based milk or water. There are also a variety of different combinations you could try. How about oats with fresh fruit and yoghurt or tasty nuts, for example?
Why not take a look at our 10 porridge recipes without sugar.
Our tip: as a warm porridge, oats are ideal before exercise. In this classic version, they are easier to digest and do not sit heavily on the stomach. This way, you can get the most out of your workout.
What role do carbohydrates play in sports?
Carbohydrates play an important role in sports because they are an essential fuel for our muscles. Especially before exercising, you should therefore make sure to eat carbohydrates early on.
But what exactly are carbohydrates? Carbohydrates, along with protein and fat, are among the so-called macronutrients. Unlike fats, carbohydrates are metabolized relatively quickly so that they can quickly provide us with a lot of energy in the form of glucose.
If the energy is not needed immediately, it is stored in the muscles and liver in the form of glycogen. Your glycogen stores should be sufficiently full before exercise, because only then are you fit enough.
But be careful – excess energy is converted into fat deposits. Therefore, the amount and type of carbohydrates determine whether you can use the energy positively.
Oatmeal carbohydrates – are they suitable for losing weight?
Oatmeal carbohydrates are very suitable for losing weight. For many people who want to lose weight, it is clear that carbohydrates should be avoided at all costs and that a low-carb diet will help them achieve their goal. However, for a balanced diet and to lose weight healthily, the body needs carbohydrates from time to time, especially healthy, long-chain carbohydrates like those found in oats.
Although oats have a relatively high calorific value, they are ideal for losing weight. This is because they help to lower cholesterol, prevent hunger pangs and keep blood sugar stable.
How many carbohydrates should I eat per day?
The rule of thumb is that carbohydrates should make up between 45–50% of the macronutrients consumed daily. How many grams of carbohydrates are that per kilogram of body weight? And how many carbohydrates does an athlete need?
That's about 5–6 g per kg of body weight. However, the individual daily amount of carbohydrates also depends on your personal goals. For example, an endurance athlete has different carbohydrate needs than a strength athlete.
An endurance athlete should eat a more carbohydrate-rich diet. The International Olympic Committee recommends that endurance athletes consume 6–10 g of carbohydrates per kg of body weight per day.
This makes up about 50–70% of the daily intake. When preparing for a competition, it can even be useful to increase the carbohydrate intake to up to 80%.
On the other hand, carb loading and pasta parties make no sense for strength athletes. For them, a protein-rich sports nutrition is recommended. Nevertheless, sufficient glycogen is also essential for them for recovery.
A nutrient ratio of 20 to 25% protein to 45 to 55% carbohydrates is recommended.
Which carbohydrates should I eat?
Foods such as fruit contain simple carbohydrates. They are a good option during training. They allow a very rapid increase in blood sugar levels and provide you with energy quickly.
However, if consumed before training, a sudden increase in insulin secretion can cause hypoglycemia. This can lead to a drop in performance, muscle weakness, balance disorders and headaches.
Foods that contain complex carbohydrates, on the other hand, cause blood sugar to rise only slowly. They provide us with energy more consistently over a longer period of time. A low glycemic index in foods such as oatmeal is therefore preferable.
What are some other good carbohydrates for athletes?
Find out how many carbohydrates foods with a particularly good balance have here. In addition to oats, the following foods are among our top sources of carbohydrates:
- Brown rice: With 71.1 g per 100 g, wholegrain rice provides an extremely high amount of high-quality, long-chain carbohydrates.
- Wholegrain pasta: They contain 65 g of carbohydrates per 100 g and are the perfect alternative.
- Quinoa: In addition to its 60 g of carbohydrates per 100 g, the “Inca rice” scores with many proteins and essential amino acids.
- Potatoes: Do potatoes contain carbohydrates? Yes, with 15 g per 100 g, it even has one of the highest carbohydrate contents among vegetables.
- Legumes: Yes, legumes also contain carbohydrates, but these are also healthy carbohydrates that can help the body build muscle and even lose weight.
Healthy breakfast with carbohydrates from oatmeal for athletes
A healthy breakfast with carbohydrates from oats is the perfect start to the day for athletes. Because in the morning in particular, you need new energy as quickly as possible so that you can get off to a full-power start. A carbohydrate-rich, healthy breakfast with a low glycemic index is the perfect warm-up.
That's why oats should definitely be on your morning menu. With 58.7 g per 100 g, they provide you with plenty of complex carbohydrates to keep you constantly energized. To give your breakfast an extra vitamin kick, you could add vitamin A and vitamin C suppliers such as fresh fruit to your muesli or porridge. However, you should only eat dried fruit in moderation as it contains a lot of fructose.
Did you know: Our healthy, energy-rich porridge, oatmeal, crunchy and muesli creations for athletes are also available in gluten-free varieties. So even athletes with gluten intolerance can enjoy a flaky, carbohydrate-rich start to the day.
Buy healthy breakfast for athletes from VERIVAL
Frequently asked questions
Can I eat oats on a low-carb diet?
Oats also contain carbohydrates. However, they are complex carbohydrates that cause blood sugar to rise only slowly and provide us with a constant supply of energy over a longer period of time. So you can eat oats in small quantities even on a low-carb diet.
Are oats carbohydrates?
Oats contain carbohydrates. However, these are long-chain carbohydrates – so-called oligosaccharides – which cause a slow increase in blood sugar levels and provide us with constant energy over a longer period of time.
Are oats protein or carbohydrates?
Oats contain both protein and carbohydrates, making them ideal for a balanced breakfast.
How many carbohydrates are in 100 grams of oats?
100 grams of carbohydrates consist of about 60 grams of carbohydrates. Oats also contain protein, fiber and fat.
Why not eat oats on a low-carb diet?
The aim of a low-carb diet is to significantly reduce the amount of carbohydrates consumed. Oat flakes are more than half carbohydrates, albeit long-chain carbohydrates. Also known as oligosaccharides, these ensure a slow increase in blood sugar levels and provide us with energy over a longer period of time.
What satisfies your appetite and has no carbohydrates?
If you want to avoid carbohydrates as much as possible, you can counteract hunger with foods that are particularly high in fiber and those that contain healthy fats. Foods that contain protein should also be included in your diet. For example, a boiled egg for breakfast is a good alternative to bread and butter with honey or jam.
Why do you lose weight with oats?
Oats are rich in long-chain carbohydrates – so-called oligosaccharides. These cause blood sugar levels to rise only slowly, so there are no spikes. In addition, oats contain fiber, which helps us feel fuller longer.
Is it healthy to eat oats in the evening?
Oats can be eaten in the evening without concern. The fiber they contain helps you feel full; it also stimulates the release of cell-protecting hormones.
Which is healthier, rolled or quick-cooking oats?
Rolled and quick-cooking oats contain the same ingredients, so both types are equally healthy. The difference between the two types lies in the way they are processed: the whole grain is squeezed in each case, with the grain being crushed beforehand for the production of delicate oat flakes. These are particularly suitable for dishes in which you want to achieve a creamy consistency, while grainy oat flakes tend to remain firm to the bite.
Is it good to eat oats every day?
Oats are particularly suitable as a daily basis for a balanced breakfast thanks to their versatility. They contain long-chain carbohydrates and fiber, which means they ensure a slow increase in blood sugar levels and keep you full for a long time. What's more, oats can be transformed into a variety of dishes – whether porridge, Bircher muesli, overnight oats or oat porridge: a wide range of preparation options and different toppings make oats the ideal basis for your daily breakfast.
Can I lose weight if I don't eat carbohydrates in the evening?
Although it is not clearly proven that avoiding carbohydrates in the evening helps you lose weight, there is some evidence to suggest that it does. This is because the night is the time when our body draws on its fat reserves to provide us with energy. However, if our blood sugar level is high because we have consumed a lot of carbohydrates in the evening, this can counteract the fat loss.
Is it good to eat oats every day?
Oats are particularly suitable as a daily basis for a balanced breakfast, thanks to their versatility. They contain long-chain carbohydrates and fiber, so they ensure a slow increase in blood sugar levels and keep you full for a long time. What's more, oats can be transformed into a variety of dishes – whether porridge, Bircher muesli, overnight oats or oat porridge: a wide range of preparation options and different toppings make oats the ideal basis for your daily breakfast.
