If you’re on a bulking journey, then you may be searching for affordable and accessible sources of nutrition!
Is cereal one of those sources of nutrition that are good for bulking?
Absolutely! However, there are a few things we need to be aware of before we dive head-first into buying 30 pounds of Froot Loops for a bodybuilding snack.
Cereal is a great source of carbohydrates for bodybuilding, and understanding the right cereals and where to incorporate them into your diet is a key feature of getting the most out of this great source of energy and nutrition. In this article we’ll cover:
- The nutritional value of cereal
- How to incorporate it into your diet
- What cereals to avoid as part of your bulking diet
And plenty more. Let’s get into it!
Table of Contents
Are there any Nutritional Benefits to Cereal?
Cereals are well known for their carbohydrate content. They provide energy your body can use for its daily processes and they’re extremely useful for those looking to bulk up! Check out these nutritional benefits of cereal:
- Cereals carry complex carbohydrates, which are digested far more slowly and maintain a more stable blood sugar level. Whole grain cereals are packed to the brim with complex carbs, making them an excellent fuel for intense workouts and the caloric needs of bulking
- With their high fiber content, cereals play nicely with your digestive health and gut function. This is key to those who want to bulk up as impeccable digestive health ensures efficient nutrient absorption
- Cereals are also an important source of vitamins (particularly B vitamins like niacin, folate, and riboflavin), minerals (such as magnesium, copper, and zinc), and antioxidants.
These contribute to metabolism, immune function, and muscular health, which are all important for bulking.
For a more detailed look, here are the nutritional benefits of a 100-gram serving of a brand of whole-grain cereal:
| Nutrient | Amount per 100 grams |
| Carbohydrates (other) | 42g |
| Protein | 10.2g |
| Fiber (total dietary) | 11.9g |
| Total sugars | 17g |
| Vitamin B1 (thiamin) | 1mg |
| Vitamin B2 (riboflavin) | 0.72mg |
| Vitiamin B3 (niacin) | 8.48mg |
| Vitamin B6 | 0.847mg |
| Vitamin B12 | 2.54mcg |
| Vitamin A | 1270 IU |
| Vitamin D | 68 IU |
| Calcium | 34mg |
| Iron | 27.5mg |
| Magnesium | 102mg |
| Phosphorus | 254mg |
| Potassium | 356mg |
| Sodium | 237mg |
| Zinc | 2.54mg |
| Copper | 0.339mg |
Pros and Cons of Cereals for Bodybuilding
Cereals bring with them a lot of benefits to bodybuilding and bulking, but as with most things in life, there may be drawbacks.
Pros
The good thing is that there are many, many pros when it comes to consuming cereals. They have been a staple part of humanity’s diet for as long as there have been people, so there must be something to them.
The pros of consuming cereals for bodybuilders include:
- Complex Carbohydrates: Cereals are rich in complex carbohydrates, providing a sustained source of energy for workouts and replenishing glycogen stores after exercise.
- Fiber Content: The high fiber content in cereals promotes digestive health and regulates blood sugar levels. This is essential for nutrient absorption and overall gut function.
- Nutrients: Whole grains in cereals contain essential vitamins (B vitamins) and minerals like iron, magnesium, and zinc.
- Convenient and Versatile: Cereals are convenient and versatile meaning you can. You can make a lot of meals out of them so you have a lot of flexibility in meal planning as a busy bodybuilder.
Cons of Cereals for Bodybuilders:
Cereals can be a great addition to your bulking diet, but that doesn’t mean they don’t have their drawbacks and pitfalls.
- Potential for Added Sugars: Some commercial cereals may contain added sugars, which can contribute to excess calorie intake and unnecessary sugar.
- Lack of Complete Protein: While cereals offer carbohydrates, they generally lack complete proteins.
- Processed Varieties: Certain cereals may be heavily processed, resulting in a loss of some nutrients. Whole, minimally processed grains are preferable.
- Caloric Density: While cereals provide energy, they may not be as calorie-dense as other foods, requiring bodybuilders to consume larger quantities to meet their energy needs.
- Gluten Sensitivity: Some bodybuilders may have gluten sensitivities or intolerances, and many cereals contain gluten. There are, however, gluten-free options available.
How to incorporate Cereals into your Diet?
Cereals are versatile components of a good diet and have been for millennia. Today, you easily get ahold of a range of breakfast cereals, processed as they are, or buy bulk oats and other grains from the store with ease.
The affordability and accessibility of a range of cereals and cereal products make incorporating cereals into your bodybuilding diet easy!
Rice is a cereal, so you’re probably familiar with the many delicious and nutritious meals you can make with it in your regular bulking diet plan.
Other cereals, like barley and oats, can be incorporated into a range of meals, from overnight oats for breakfast to savory oatmeal for dinner.
Barley can be added to a range of meals to increase fiber intake, and other cereals like sorghum can be used to bake gluten-free bread.
All of this, of course, brings us to breakfast cereals. Most commercial breakfast cereals will be packed full of unnecessary sugars and colors, as well as preservatives.
On top of this, they’re often more expensive because of their marketing spend on colorful boxes. Avoid these heavily processed cereals, as they offer very little in the way of nutritional value.
Summary
Overall, cereals are an excellent addition to your bulking diet and bring with them a lot of benefits. Knowing the right cereals, and which ones to avoid, will serve you well as you incorporate cereals into your bulking diet.
Simply remember these things:
- Cereals can form the abscess of many meals and are a cheap and accessible foundation for a bulking meal
- Cereals need to be partnered with fats and protein to make up a full nutritious meal
- Avoid processed sugar-filled breakfast cereals.