Oatmeal mixed with chocolate or vanilla protein powder always makes for a good quality breakfast. The mixture is low-glycemic with a good balance of protein, carbohydrate and fat. A 200-pound male should use 1 cup of slow-cooking dry oatmeal assorted with 1 3/4 cups water. Use a large bowl so it won't boil over. Microwave for two minutes and 40 seconds, then mix in one portion of chocolate or vanilla protein powder. You can add a packet of NutraSweet or 1 tablespoon of low-sugar jam to add flavor.
A 130-pound female should use a half-cup of slow-cooking oatmeal mixed with 1 cup of water. Cook for 2 and a half minutes, then combine in one serving of protein powder. And again, add a little NutraSweet or low-sugar jam to flavor.
If you don't like oatmeal or want something even quicker, try a low-sugar, high-fiber cereal, such as one serving of Grape Nuts (for a female - half a serving ) mixed with one portion of Fiber One. Add a premixed protein shake as your milk alternate and you're ready to go. This tasty mixture has virtually the same macronutrient profile as the oatmeal/protein-powder breakfast and has a relatively low glycemic rating due to the protein and fiber content.
The glycemic index refers to the rate at which carbohydrates, or sugars, are digested and engaged into the blood. The more quickly a food is absorbed, the higher is the glycemic rating.
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