Prep Time: 0 hours, 2 minutes
Cook Time: 0 hours, 2 minutes
Ingredients:
- Whey Protein Powder (could be any flavor; my favorite is Prolab's Cinnamon Oatmeal) - 2 scoops for guys and 1 for girls
- Old Fashioned Oats - 1 cup for guys and half for girls.
- Water
- Creatine Monohydrate Powder (1 teaspoon for guys and half for girls) - This ingredient is optional.
- Glutamine Powder (2 teaspoons for guys and 1 for girls) - This ingredient is optional.
- Flaxseed Oil (1 Tablespoon for guys and 1/2 for girls) - This ingredient is optional.
Preparation:
- Measure 1/2 to 1 cup of oatmeal depending on gender and pour on a container.
- Fill in with enough water to just slightly cover the oats.
- Microwave for 1-2 minutes. 1 minute should suffice for 1/2 a cup and 2 minutes is enough when using 1 cup.
- Let oatmeal cool a bit for 1 minute (I typically place it on the freezer to accelerate the process).
- Take oatmeal out from freezer and add 1-2 scoops (depending on gender) of whey protein of your choice and flavor.
- Stir up powder with oats using a spoon and if too thick add a bit of water so that you achieve a nice consistency.
- You can now optionally creatine and glutamine to the mix and stir with the spoon until all powder is blended in.
- For more essential fatty acids, add 1/2 to 1 tablespoon of flaxseed oil to the mix in order to cover your EFA requirements.
Nutrition Facts For Male Version With All Optional Ingredients
Calories 636 (approximate as protein powders vary slightly in protein amount, carbohydrate amounts and fat amounts)
Carbohydrates 64
Protein 50
Fats 20
Nutrition Facts For Female Version With All Optional Ingredients
Calories 318
Carbohydrates 32
Protein 25
Fats 10
Nutrition Facts For Male Version Without Flax Oil
Calories 501
Carbohydrates 64
Protein 50
Fats 5
Nutrition Facts For Female Version Without Flax Oil
Calories 250
Carbohydrates 32
Protein 25
Fats 2.5
Higher Calorie Version
This version is good for the bodybuilder with a higher metabolism or who is looking to bulk up. Instead of using a low carb whey protein powder, use a packet of Prolab's Lean Mass Complex which adds a super awesome cinnamon oatmeal flavor with 40 grams of slow released carbs, 40 grams of fast and slow released proteins and 8 grams of good fats.
Nutrition Facts For Higher Calorie Version With Flax Oil
Serving Size: Full serving for men and half for women
Calories 800
Carbohydrates 94
Protein 45
Fats 27
Note: Without Flax Oil, subtract 120 calories from the 800 total and take away 14 fat grams.
Enjoy the fast meal!
About The Author
Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.
