Is overnight oats good for muscle gain?
Yes, as part of a protein-rich meal. One serving (1 jar) has 337 kcal and 12 g protein.
337kcal
12 gprotein
48 gcarbs
11 gfat
Why
- 3.6 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 337 kcal a serving is 12% of a 2,800 kcal bulking day, and 12 g is 9% of 140 g protein.
- With 48 g carbs it is good fuel before or after training.
The portion to aim for
Even ½ jar gives 6 g protein (169 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| 1 jar | 337 | 12 g |
| ½ jar | 169 | 6 g |
Pair it with
- Whey shake (with water)120 kcal · 24 g protein · 1 scoop
- Whey shake with milk265 kcal · 32 g protein · 1 glass
- Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g