Well, next up, it’s going to be the oatmeal. Oatmeal is one of the best whole-grains & a source of complex carbohydrates as well as copper hydrate. This whole-grain food is packed with a lot of nutrients that are pretty important to the whole muscle building process.

Let’s discuss its AMAZING BENEFITS – 

You cannot skip reaping its benefits during your muscle-building process. 


  The accurate reason behind this is that it has a low glycemic index and it carries a lot of fiber, which in turn automatically helps to regulate the bowel movement for the slow digestion of food and it is the critical factor which one cannot neglect to build muscle at its peak. Besides this, it keeps your stomach full for a long time because of the incredible amount of fiber in it. 


 Many people seem to overlook the fact that it is a decent source of protein as well. 


  The biggest benefit of oatmeal is that it carries complex carbohydrates with a quality of fiber which provides such an amazing supply of energy, especially in the morning. For most of the bodybuilders and athletes, Oats are one of the best go-to carbohydrate sources out there. 


  Plus, eating whole grain oats triggers a slow and steady release of insulin into your bloodstream and amino acids into your muscle cells for muscle growth. 


  It is also a good source of vitamins and minerals like thiamine, folic acid, biotin, and vitamin E. 


 It has a positive effect on the immune system which then results in faster recovery from illness. 


let’s discuss the complete guide to its nutrition.👇👇



Brown rice is one of the topmost whole-grain food considered by every bodybuilder and athlete when it comes to a whole-grain food.

It contains a range of essential nutrients such as B vitamins, phosphorus, selenium, manganese, potassium, and magnesium.  We can call it ‘a whole grain with an amazing high-quality carbohydrate content’.

 Let’s discuss its AMAZING BENEFITS – 

  A selenium-rich food source like brown rice helps in the prevention of rising illness diseases like heart disease as well as cancer. It also helps in stabilizing the blood sugar level.


  This WHOLE GRAIN food is also rich in naturally occurring oils which are beneficial for the body as these healthful fats help to normalize the level of cholesterol


Brown rice is a pack of powerful antioxidants that helps to protect the cells from getting damaged because of free radicals. An important antioxidant enzyme named as superoxide dismutase protects the cells from oxidation damaged during energy production. 


It is also a good source of dietary fiber and has a pleasant nutty taste that lends itself well to salads.  Brown rice also helps during the weight loss process, as its high fiber content helps in regulating the bowel movement and makes the stomach sated for long hours. 


let’s discuss the complete guide to its nutrition.👇




 QUINOA is highly nutritious and very beneficial to a body. It is gluten-free and besides being used like many common grains, it can be ground into the powder form as well. It is very low in fat and can be added to diets as a healthy alternative to many other similar foods.

  Moreover, it is a pseudocereal. We cannot call it a traditional cereal. Why?

Because it is a crop that has been grown mainly for its edible seeds related to spinach and beetroots. 

Let’s discuss its AMAZING BENEFITS – 

 It reduces cancer risk. A recent study shows that eating a bowl of quinoa daily can reduce the risk of premature death by cancer. Quinoa is super rich in antioxidants, and can fight free radicals as well as other harmful substances that cause cancer.  


 It helps in strengthening digestive health. Quinoa is rich in fiber and that makes this point self-explanatory. Pretty much fiber adds bulk to the food churned in your stomach and this stimulates the walls of your digestive tract. This promotes better absorption of nutrients in the small intestine. 


  It prevents inflammation. The fiber in quinoa produces butyrate, an important fatty acid that turns off the inflammation, and the B vitamins in quinoa reduce homocysteine levels.  


 Its nutrients assist in the treatment of anemia as well. Quinoa is rich in iron and iron can help to prevent anemia. Another nutrient to look at in this aspect is riboflavin, which quinoa is rich in. Anemia can also be caused due to less riboflavin in one’s diet which also allows us to reiterate the importance of iron.  


 It works best during weight loss, if used appropriately. All your gym workouts and well-disciplined diets are great and adding quinoa can only make things better. Quinoa has a much higher insoluble fiber which according to studies helps to lose weight. 


  Quinoa is also rich in protein that serves as a building block for the bones and muscles. More importantly, it contains all the 9 essential amino acids that the body cannot produce on its own and is considered as a plus during muscle synthesis. 


let’s discuss the complete guide to its nutrition.👇