Breakfast shake.

MungBean

Currently I have a protein shake with some oats thrown in. I dont know how much a "cup" is so I put in two and a half scoops with the protein scoop. This too little ?. Whats else should I be adding to it to get my arse in gear/metabolism going or whatever ? Fruit is good right ? Or are there certain fruits that should be avoided ?

Whats you all have for breakfasts ?

meijin

MungBean wrote: »

Whats you all have for breakfasts ?

meat and nuts
(100g + 50g for me)

whatdoicare

I wrote in a bit more length what I eat in a smoothie in another thread asking about breakfasts if u wanna look it up but basically I'd add banana, berries, raw spinach, coconut oil and protein powder/ all natural peanut butter and a dash of juice.

I never tried oats before sounds interesting!

MungBean

MY understanding is that oats would be low on the "glycemic index" (still trying to figure this thing out) and as such is a good source of carbs in the morning when you don want your blood sugar levels too high. Something like a banana would be a source of carbs high on the glycemic index and spike blood sugar levels.

I'm picking bits of info from everywhere now from body-building websites to weight loss sites so there is a chance I'm moulding it all into one wrong view. I'm kind of caught between eating healthily on the weight loss side of things and trying to get a decent diet to allow me to do weights and get enough of what my muscles need into me.

I added a banana to my shake today and it brought my carbs count to half the daily allowance. Doenst matter a whole lot today as I'll be eating a sunday dinner in a few hours which will put pay to all my good work over the last week.

Gummy Panda

MungBean wrote: »

MY understanding is that oats would be low on the "glycemic index" (still trying to figure this thing out) and as such is a good source of carbs in the morning when you don want your blood sugar levels too high. Something like a banana would be a source of carbs high on the glycemic index and spike blood sugar levels.

I'm picking bits of info from everywhere now from body-building websites to weight loss sites so there is a chance I'm moulding it all into one wrong view. I'm kind of caught between eating healthily on the weight loss side of things and trying to get a decent diet to allow me to do weights and get enough of what my muscles need into me.

I added a banana to my shake today and it brought my carbs count to half the daily allowance. Doenst matter a whole lot today as I'll be eating a sunday dinner in a few hours which will put pay to all my good work over the last week.

The GI of the banana would be affected by the other ingredients in the shake.

If you want to keep the carbs a bit low. Just add a small bit of peanut butter to the whey and oats shake.

MungBean

Gummy Panda wrote: »

The GI of the banana would be affected by the other ingredients in the shake.

If you want to keep the carbs a bit low. Just add a small bit of peanut butter to the whey and oats shake.

Whats the peanut butter add to the mix ? fats and more protein ? And how much would the banan be affected by the oats and protein ?

Also see alot of talk about blueberries, are they really a miracle fruit or is it all hype ?

Edit: My old manager used to call me the quiz master btw I'm an inquisitive type of a person.

rocky

MungBean wrote: »

MY understanding is that oats would be low on the "glycemic index" (still trying to figure this thing out) and as such is a good source of carbs in the morning when you don want your blood sugar levels too high. Something like a banana would be a source of carbs high on the glycemic index and spike blood sugar levels.

According to this, a banana has a GI of 73 and oats [Oatmeal (rolled oats), cooked] is 81.

MungBean wrote: »

I'm picking bits of info from everywhere now from body-building websites to weight loss sites so there is a chance I'm moulding it all into one wrong view. I'm kind of caught between eating healthily on the weight loss side of things and trying to get a decent diet to allow me to do weights and get enough of what my muscles need into me.

read the nutrition forum on bodybuilding.com, they'll set you straight.

Also see alot of talk about blueberries, are they really a miracle fruit or is it all hype ?

hype.

JaMarcus Hustle

How much oats would you add such a shake?

MungBean

rocky wrote: »

According to this, a banana has a GI of 73 and oats [Oatmeal (rolled oats), cooked] is 81.

Well I dont eat them cooked but they are high nonetheless. So I do want to raise my blood sugar levels at breakfast or does it all come down to different types of carbs being in the oats that make it ideal for breakfast ?

I'm rather confused now.

MungBean

rocky wrote: »

read the nutrition forum on bodybuilding.com, they'll set you straight.

Found this post over there.

1 or 2 cups milk
1 or 2 scoops whey protein (any flavor)
1/2 cup steel cut or rolled oats
add some fruit like a banana or berries
maybe add some ice cubes or sugar free pudding mix to make it thicker if you want.

basicly at breakfast you are breaking the fast your body has been in since you were sleeping. so the first thing you want is protein and a fast digesting one like whey to get to your muscles quickly (whey protein) also by mixing it in milk you now have a slow digesting protein as well because milk is both whey and casein (casein is a slow digesting protein that takes hours to digest) so you get the best of both worlds. next you want carbs, the fruit will go to your body quickly with the glucose but also give you lasing energy from fructose. also the oats will give you a complex carb source that will also give you lasting energy. As for fat, i like to avoid fat in the morning and save it for other times of the day but some people add a scoop of pb or you could use 1 or 2% milk.

rocky

MungBean wrote: »

Well I dont eat them cooked but they are high nonetheless. So I do want to raise my blood sugar levels at breakfast or does it all come down to different types of carbs being in the oats that make it ideal for breakfast ?

I'm rather confused now.

Forget about blood sugar levels, are you measuring them constantly to see what they are, or just assume they are high/low?

See what you like eating for breakfast, what gives you energy, what keeps you going without hunger until lunch.

That shake with oats and whey protein sounds good to me, but I prefer solid foods to liquid.

Gummy Panda

MungBean wrote: »

Well I dont eat them cooked but they are high nonetheless. So I do want to raise my blood sugar levels at breakfast or does it all come down to different types of carbs being in the oats that make it ideal for breakfast ?

I'm rather confused now.

Don't over think it. GI isn't that important as adding fats or fibre alters the GI of the meal.

Have the oats and whey. Then add other stuff and see how you feel. If you feel sluggish or the meal is too heavy with bananas then remove them.

MungBean

rocky wrote: »

Forget about blood sugar levels, are you measuring them constantly to see what they are, or just assume they are high/low?

Just trying to make sense of why different things supposedly should be eaten at different times. Think I may have confused blood sugar levels with fast/slow burning carbs then again maybe they are linked I dunno. Lets forget about blood sugar, that post basically sorted me out as to the why's and what for's so I'm ok on that front for the moment.