Thread: Good Carbohydrates

Oats don't have that many carbs in 1/3c. uncooked. Did you mean 1c. for te total carbs in those oats?

1/3 c. oats is 18 carbs.

Originally Posted by Flakko

I was planning to get the ON 100% Whey. It's very low in carbs so I was

thinking to add some carbs like oat, granola or peanut butter to make my

shakes, but can anybody tell me what can I add to my protein shakes to add

some good carbs and calories???

This was my idea:
2 scoops ON 100% Whey = 240 Cal. 10g/carb 46g/protein
1/3 cup of oat = 110 Cal. 23g/carb 8g/protein
8 oz 2% milk = 110 Cal. 15g/carb* 8g/protein
10 oz Water = 0 Cal. 0g/carb 0g/protein 0g/sugar!!!

Total = 460 Cal. 48g/carb 62g/protein*

*Approx.

Flakko

Well it really depends on what you want the shakes for and what you are currently trying to achieve as to what would be good things to add.

If the shakes are for pre or post workout then skim milk, fat-free/sugar-free yoghurts, banana and thinly rolled oats are all pretty good idea's to add carbs and calories. If you are an ecto/bulking then something like grape juice or high glucose fruit juice might also be an option to add more cals/carbs.

If it is for other times of the day then stick to things such as oats, fibre rich fruits (berries) and possibly milk or yoghurt. You might also want to add some fats to help decrease the absorption speed of the whey (almond or peanut butters, nuts, seeds, oils).

At night, if you REALLY want the whey then you can add some cottage cheese and healthy fats to get a longer anabolic/anti-catabolic effect during the evening.


But I think what you have looks pretty good. The only thing I would consider is, unless you are an ecto or really trying to add mass I would swap the 2% milk for skim. There are healthier sources of fats.

flakko is correct

1/3 cup oats is like 28g carb minus 3 for fiber

Thanx Emma-Leigh, I hadn't considered a lot of the things u suggested.

My goal is to add some mass, so I think I'll stick to the 2% milk by now.
But I think I'll use some fruits and peanut butter, also the cottage cheese seems to be a good addition .
Thanks again

And the oat I'm using is: Oat Bran by Old Wessex Ltd. (100% Natural Whole Grain).
Nutritional Information:
Serving Size 1/3 Cup (40g)
Calories 140
Calories from fat 35
Total fat 4g
Saturated fat 0.5g
Cholesterol 0mg
Sodium 0mg
Carbohydrates 23g
Dietary Fiber 7g
Sugars 0g
Protein 8g

*This is the plain oat.

I really like that oat, I eat that for breakfast, but I add some soy milk, cuz when I drink milk early in the morning...

And the best thing, is very cheap I get the 18.5 Oz container for $1.60 and it has about 13 servings, so I buy like 3 or 4 containers for the week.

oh, thats oat bran...not oats..my bad

Whey, oats, dairy products, oils, and nut butters are great for making a quick homemade shake with a lot of calories. Fruits are good sometimes too, but make sure they add to the taste instead of making it funky.

Bananas and peanut butter are a match made in heaven.