Why do you still eat oat high carbon water for fitness

Although oats are high carbohydrate foods, they have become an ideal energy source for fitness enthusiasts due to their low glycemic index and abundant dietary fiber. The carbohydrates in oats exist in a slowly digestible form, which helps maintain blood sugar stability and provides sustained energy, making them suitable for supplementation before and after exercise.

The carbohydrate structure of oats is dominated by β - glucan. This soluble dietary fiber can form a viscous gel in the gastrointestinal tract, delaying gastric emptying. Eating oats before exercise can avoid drastic fluctuations in blood sugar and reduce the probability of fat synthesis; Supplementing after exercise can promote muscle glycogen recovery, and its minerals such as zinc and magnesium can also help alleviate muscle soreness after exercise. Oat protein contains all essential amino acids, although its content is not high, it has a high absorption and utilization rate, and has a positive effect on muscle repair.

In special circumstances, attention should be paid to the way oats are consumed. When some fitness enthusiasts adopt a very low-carbon water diet, they may need to control their intake of oats; People with weak digestive function may experience bloating if consumed excessively. Instant oats have a faster sugar increase rate than traditional steel cut oats due to some fiber damage during processing. Those who pursue sugar control effects should prioritize products with lower processing levels. Phytic acid in oats may affect mineral absorption, and it is recommended to consume them in combination with foods rich in vitamin C.

It is recommended to use oats as a staple food for breakfast or 2 hours before training, with a dry weight of 30-50 grams per serving, and pair with eggs or whey protein to improve protein utilization. Choose pure oatmeal without additives and avoid sugar flavored oat products. Chia seeds or nuts can be added to increase healthy fat, and bananas can be used to supplement fast carbon when consumed after exercise. Long term fitness enthusiasts should pay attention to dietary diversity and alternate consumption of oats with other high-quality carbohydrates such as brown rice and sweet potatoes to ensure a balanced intake of nutrients.