The world’s best bodybuilders are famously picky eaters — in a good way. Bodybuilders rely on meticulously calculated meal prep to fuel their muscle-building efforts.
- Oatmeal is a staple food in most bodybuilders’ diets, but some pros and their coaches opt for grits at breakfast instead.
Grits aren’t a bodybuilder’s secret weapon because of their Southern charm. There are tangible nutritional benefits awaiting physique athletes who make the swap.
Case in point: Swapping oatmeal out for grits was one of the first changes made by legendary bodybuilding coach Hany Rambod when he revamped Jay Cutler’s comeback for the 2009 Mr. Olympia. Here’s why.
Why Top Bodybuilders Go for Grits
Rambod joined Cutler on his podcast, Cutlercast, on Oct. 21, 2024, to discuss a little bit of everything, including the outcome of the year’s Olympia event. Along the way, things got nostalgic as the duo discussed their days as coach and client.
Rambod touched on his renovation of Cutler’s diet and training habits after his unexpected loss to Dexter “the Blade” Jackson in 2008. At the time, Cutler was on the verge of giving up bodybuilding altogether and had resigned to managing his own bodybuilding workouts and diet.
- “I wanted you to eat higher-density carbs with less fiber,” Rambod said. “I wanted you to change from oatmeal to grits.”
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If you aren’t from the southeastern U.S. (or you’ve never seen My Cousin Vinny), you might be scratching your head. Grits are a type of porridge made by boiling ground corn in water or milk. Plain grits come out with little flavor and a watery, easy-to-chew texture — perfect for bodybuilders who need to consume high volumes of food to bulk up.
- “Phil Heath used grits, Ronnie Coleman used grits,” Rambod continued. “It’s faster to prepare and not as dense, and since there’s less fiber, it absorbs faster.”
Cutler thrived after making the swap, according to Rambod. The next year, a resurgent Cutler, one of the sport’s most iconic modern pros, established his legacy at the 2009 Mr. Olympia by becoming the first and only winner to regain the title after losing it.
That’s one hell of an endorsement for grits. Should you pivot as well? Before you decide, let’s take a look at how grits differ from oatmeal on the nutrition label. These data comparing 100 grams of plain oatmeal with the same serving of plain grits are from the USDA’s FoodData Central:
Grits
- Protein: 1.4 grams
- Carbohydrate: 13 grams
- Fiber: 0.6 grams
- Fat: 0.3 grams
- Calories: 59
Oatmeal
- Protein: 2.5 grams
- Carbohydrate: 12 grams
- Fiber: 1.5 grams
- Fat: 1.5 grams
- Calories: 71
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Grits and oatmeal are far more similar than they are different, but when you’re one of the world’s best bodybuilders, small choices are a big deal. Grits are less calorie-dense and provide less dietary fiber, making them easy to shovel down and stomach.
Oatmeal has more dietary protein, but don’t get it twisted — oats and grits are carbohydrate sources. Cutler, Heath, and Coleman probably weren’t eating them to hit their protein quota. If you’re bored to bits of your oatmeal-centric breakfast, consider switching things up and going for grits instead. It worked wonders for Mr. Quad Stomp, after all.
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Featured Image: @philheath / Instagram
