[The Gym Bag, #2] Can You Microwave Protein, What’s The Best Oatmeal To Eat?

The Gym Bag is Lean It UP’s weekly reader Q&A. Every Friday we’ll pick a few of YOUR questions from Twitter, Facebook, and around the site, and weigh-in with our (concise) PoV. Curious about ANYTHING at all (everything goes)? Tweet @LeanItUP with the #LeanItUP hashtag, ask us on Facebook, or send in your questions here.

@LeanItUP does putting protein powder in hot oats affect it in any way?

— Corey (@coreyallenjones) June 5, 2013

This is a common question about protein powder, which stems from something called denaturation, which likely made a cameo in your HS chem class. Think of it as the breakdown of a protein’s structure when it’s exposed to high temperatures. According to Designer Whey:¹

“Denaturation” can affect the biological value (i.e., bioavailability) of protein and may slow digestion and absorption. But denatured protein will still retain its full nutritional value and amino acid composition.

Designer Whey contains virtually all non-denatured protein. However, exposing it to extreme temperature may cause some denaturation. For example, heating whey to temperatures above 140˚ Fahrenheit (60˚ Celsius) or repeated freezing and thawing. This, however, does not mean that the amount of protein in the product is diminished.

Designer Whey is an excellent source of all essential and non-essential amino acids. As such, even if it is denatured, it is still a very high-quality protein source.

While there might be minor breakdown and a distortion of flavor (I still recommend adding whey powder AFTER oatmeal is cooked, for the sanity of your taste buds) think of it as comparable to what happens when you fry eggs, roast a chicken, or grill up a juicy steak — protein remains protein, which is good enough for me.   

@leanitup what is your opinion about Quaker Oatmeal? Do you suggest a better alternative?

— Joshua Blaylock (@Joshuablaylock) May 22, 2013

My body metamorphosized under Larry’s tutelage, and they’ll always hold a tiny place in my heart (I’ll admit, I still dabble on occasion; there’s something nostalgic about their gruel-like consistency), but Quaker Oatmeal is the drinking equivalent of Popov, Burnett’s, 2-Buck Chuck, or whatever else you downed to get kerslammered sophomore year — they get the job done, and it’s not always pretty, but you can up the sophistication factor with a little prep-work and extra cash.

I highly recommend any of the following oatmeal blends, each of which has a different look/taste/feel. As always, try to avoid flavors with added sugar:

• Coach’s Oats — My personal favorite. A hybrid of instant oatmeal and steel-cut; they easily microwave up in 4 minutes. Use patented “Cracked n’ Toasted Oats” for a heartier flavor.
• BetterOats Raw — a multi-grain blend with flax, barley, wheat, rye, quinoa, and sea salt.
• McCann’s Steel Cut Oatmeal — classic steel-cut oats.

Again, Quaker Oats are a clean, nutritionally stellar option (with the exception of potential cross-contamination with gluten, if that’s an issue for you), but better varieties exist.

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References, Notes, Links

1. Designer Whey — Protein Denaturation [↩]

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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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