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Rolled oats (dry) for Muscle Gain
13g protein per 100g · Incomplete
Fits in moderation
Building muscle takes a consistent protein surplus alongside hard training. Aim for 1.6–2.2g per kg of bodyweight, spread across 3–5 meals.
The numbers
Per 100g
13g
Daily target (70kg)
~126g
1/2 cup dry
5g
Servings/day to hit target
25×
Why it works for muscle gain
For muscle gain, look for high grams per 100g, complete amino acid profile, and fast or moderate digestion. Rolled oats (dry) isn't a top pick — pair with milk or whey.
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