Is it possible to add protein to porridge. Which porridge has the most protein: useful properties, calories and interesting recipes. Cook with milk, including vegetable
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 the 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 also eat chicken breasts, egg whites, and 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.
For these reasons, it is a very good pre- and post-workout meal. 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:
- In a non-stick saucepan, bring the milk and oatmeal to a boil, simmer for 3-5 minutes until the porridge is cooked through.
- Remove the porridge from the heat and let cool before adding the whey protein, otherwise it will curdle.
- Crumble candies on top, you can start eating.
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.
Wondering how to turn your morning oatmeal into a protein bomb? Below you will find 10 options on how to enrich porridge with protein easily and on a budget!
First I want to admit that oatmeal is one of my favorite cereals. I can cook it every day and I won't get bored. But there is one point. I noticed that if I eat only carbohydrates for breakfast, I will be brutally hungry in just an hour or two! But if I add something protein to oatmeal, then I stay full longer and they don’t persecute me.
Are you familiar with this? Then take a look at the following products.
10 ways to add protein to porridge:
Cook with milk, including vegetable
One cup of 2% milk contains 8g of protein. In addition, the oatmeal will turn out softer and creamier, more like a dessert than ordinary porridge.
Add nuts, seeds, or nut butter
Nuts and seeds are excellent. They will not only add more nutrition to oatmeal, but also satisfy your desire for something crunchy. And if you add a spoonful of nut butter, you will forever become an adept of porridge in the morning. My favorites are cashews, walnuts and pumpkin seeds. If desired, you can pre-fry the seeds and nuts in a pan. 30g of cashews contains almost 6g of protein, 30g of walnuts - 5g, and 30g of pumpkin seeds - 5.6g. 
Add egg/white
Have you tried adding an egg/egg white to your porridge? That's in vain! This does not affect the taste in any way, but the content of protein and healthy fats only increases. I remember about that, so I always add a whole egg. You can also use only egg white. I recommend adding the egg at the end of cooking. Thus, you will add about 7g of protein! Another nice bonus - the egg will add extra volume to oatmeal. It is always psychologically easier to eat a portion of a larger volume 🙂 
Add protein powder
Empirically, I came to the conclusion that it is better to add 1/2 measuring spoon. Thus, you will keep the consistency of porridge and not spoil the taste. Half a stingy regular protein contains about 12g of protein! Plus, you can vary the tastes by experimenting without any extra effort or expense. Add the powder at the very end when you remove the oatmeal from the heat. The porridge will be creamy, and the lumps will remain in a nightmare.
Add chia or flax seeds
20g of chia seeds contain 4g of protein, while flaxseed contains 3.7g. In addition, both are rich in fiber, which will help you stay full until lunch. You can decorate porridge with seeds after cooking. I recommend adding them 2-3 minutes before the end of cooking, so that the seeds have time to absorb moisture and certainly give your body all its value.
Add fried egg
Earlier, I recommended that you break a whole egg into the porridge directly during its preparation. The other option also works great. Separately, boil the oatmeal in milk or water, and fry the egg in a pan without breaking the yolk. You can also lightly sauté green beans, broccoli, or any other vegetable. Put the oatmeal on a plate, add vegetables on the side, and decorate with an egg on top. My favorite moment is when you break the yolk with a fork and it begins to spread, penetrating into distant corners. Ready to try?
Add cheese - sweet or spicy!
If you want a savory taste, then it's time to try adding grated parmesan to your morning oatmeal. If you are a supporter of a delicate texture, then you should pay attention to either mascarpone. 
Don't forget cottage cheese and Greek yogurt
If you are afraid that cheeses contain too much fat, then replace them with cottage cheese or Greek yogurt. Just 50g of cottage cheese provides 11g of protein!
Once add salted granular cottage cheese, the second - pasty, the third - ordinary crumbly. Variety of flavors guaranteed! 
Don't forget the protein!
The benefits of protein powder can hardly be overestimated - at a minimum, it helps to grow muscles and burn fat. Unfortunately, protein is still viewed by many as a tasteless substitute for real meat - especially for vegans, weightlifters and skinny people. And this, of course, is not entirely correct: at the moment there are an infinite number of different types and tastes - enough to open your own cooking show. Here are nine recipes to spruce up your protein diet.
1. Oatmeal for breakfast, oats for dinner
Oats contain soluble fiber and tons of nutrients - just what you need in the morning. Here's a great breakfast recipe: add a scoop of protein to ground oatmeal or your hot breakfast and you'll be full until noon. Alternatively, you can pour all of the above into yogurt in the evening - by morning you will get excellent muesli. (Recommended to serve with fruit).
Advice: To avoid lumps, mix protein powder with water or milk, beat with a mixer and only then mix with oats.
2. Fritters and pancakes
Maslenitsa, of course, is over, but this is not a reason to refuse jam. Especially if these pancakes are made on the basis of protein powder and are healthy. A child can also handle their preparation: do everything according to your favorite recipe, but first add protein powder to the flour (and preferably ground cereals, like that oats).
3. Protein latte
A great breakfast drink - nutritious enough to, in which case, replace your breakfast itself. Just mix protein powder with coffee (we recommend vanilla flavor - it's a classic) and add some melted butter and spices.
4. Protein soups
We’ll make a reservation right away: you won’t get delicious borscht with protein powder. Yes, and pickle is unlikely to work. Protein powder will decorate only the thickest soups - like tomato, onion or cream soup. Yes, you get something like a hot smoothie. If you're not ready for this, add the powder to soup with meat: pureed seafood soup or vegetable stew with stew works well.
Advice: Add protein powder at the very end, when the soup (or whatever you got there) cools down properly - the powder should be protected from heating. And carefully calculate portions: one tablespoon per person is more than enough. And the last thing: do not pour the powder directly into the soup - first mix it with the broth or, in extreme cases, with water and whisk well in a mixer to avoid lumps.
5. Protein Pasta Sauce
Pasta is certainly not the most athletic food - and not at all suitable for people on a low-carb diet. However, if your Italian blood haunts you, keep two life hacks for this case. First, instead of pasta, take its substitute (there is mung bean fettuccine pasta or, for example, zucchini noodles) - this will spare your diet. Second, add protein powder to the sauce (again, one tablespoon per person is enough). And remember about the temperature - do not cook the protein sauce on fire.
6. Sweet and spicy protein ice cream
Is it healthy to eat ice cream instead of a normal lunch? According to our friend, journalist Seth Porges, this is a great option. Porges himself eats ice cream three times a week as part of his high-protein, low-carb diet. His favorite recipe, which he invented, is called “Sugar-Free Chocolate Peanut Butter Ice Cream,” which includes unsweetened vanilla almond milk, 100% cocoa powder, and spicy vegetable ice cream made from succulent kale or spinach and Japanese matcha powder. Sounds great, doesn't it? Here is the whole recipe:
- 360 ml unsweetened vanilla almond milk
- 120 ml coconut oil
- 90 ml heavy cream or coconut cream
- 90 ml cream cheese
- 3 tablespoons peanut butter (or nut butter)
- 2 tablespoons 100% sugar-free cocoa powder
- 1 scoop protein powder
- 2 tablespoons sunflower seeds (2 tablespoons psyllium husk)
- 2 tablespoons of chia seeds
- 2 tablespoons flaxseed meal
- 1 teaspoon xanthan gum (optional)
- 1 tablespoon stevia (to taste)
- 1 teaspoon cinnamon powder or vanilla extract
Mix all ingredients and add to ice cream maker
If you're not brave enough for kale ice cream, replace it with chocolate and add peanut butter, cinnamon, and stevia.
7. Protein muffins and cookies
If you can't resist dessert, at least try to eat sweets with benefit - you can keep your blood sugar levels normal by switching to protein powder muffins, cookies and brownies. (In principle, you can use any sweets that can be prepared without yeast).
Advice: Protein powder is not a substitute for flour, so throwing in as much flour as the recipe says won't make a muffin out of protein alone.
8. Homemade protein bars
Of course, you can just buy them in the store - but making them yourself is much more interesting! If you (like us) are annoyed by their thick and sticky filling, you have something to replace it - mix protein powder with brown puffed rice, rolled oats, almond flour, nuts and cereals!
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!
