“If you’re looking to gain muscle, sipping a cup of Joe a few hours before a workout may help you boost your energy level,” Bonnie Taub-Dix, ., a Sonima nutrition expert and author of Read It Before You Eat It. Coffee can boost endurance, exercise performance, and exercise duration — all of which can translate to bigger strength gains. Even cooler, research published in Medicine & Science in Sports & Exercise suggests that pre-race caffeine triggers a greater release of the body's anti-inflammatory substances, helping you to recover quicker from your workouts.
As previously mentioned, oatmeal has 11 grams of protein per cup (dry.) While this is great since having a little extra protein helps get the total up, the protein is incomplete and must be supplemented. So far, all the foods I have written about have been complete proteins so I haven’t went into this too much, but most non-animal sources of proteins are incomplete proteins and must be combined with other food sources to make a complete the amino acid profile. The limiting amino acid for oatmeal (as well as other cereals and whole grains) is lysine. To complete the amino acid profile for muscle building, lysine must be obtained from other sources. Good sources of lysine are animal proteins as well as beans and lentils.