oatmeal is a complex carb that (for me personally) seems to absorb faster than others, such as brown rice. after a full nights rest, you've fasted for hours. it's ideal to get nutrients to the muscle ASAP. in the off season, i will turn to dextrose in one of two ways. i will use it 25g in supp form, adding it to a whey shake, then eat a solid food meal 30 min later or i will drink real grape juice with whey, 30 min before a whole meal. this will spike insulin quickly, which will help shuttle protein to your starving muscle cells. but during contest prep, i want to control insulin levels, as insulin also leads to fat storage. i have found that oats get my muscle feeling full, quickly while keeping my blood sugar stable. if i have the time, i will make steel cut oats and add splenda and cinnamon. if i dont have the time, i will use quick oats. on a side note, cinnamon helps to stabilize blood sugar and is a good aid for dieting. they even sell it in caps at the health food store. i've used them a few times, but usually, i just add it to my oats. besides being a good clean carb source, oats are also full of fiber, which is very important to us. this will help your cholesterol and also keep your bowel movements regular, which can be an issue on a high protein diet.