Wondering why people that workout eat so much rice? Can adding rice into your routine really help that much?
The Hype About Rice
Rice has 0 grams of fat, to start. This is crazy. This means someone who is on a low fat diet can eat as much rice as they want, without putting on any fat. This should start to give you some insight on why it is so popular in the bodybuilding community. Rice is very cheap, especially if you buy it in bulk. This is another reason why bodybuilders eat so much of it.
Hard training sessions require glycogen to fuel your muscles. Rice provides fast-digesting carbs that will drive amino acids into your muscles and aid in recovery after a workout. The primary source of fuel that your body uses during a difficult workout is carbohydrates. Carbs stored in the body are known as glycogen. Eating more carbs will increase glycogen storage, allowing you to workout for longer. This is another big benefit of rice; it’s packed with carbs. So you can get in a low calorie and zero fat meal while still fueling your workout with a bunch of carbs.
How to Add Rice Into Your Diet
Maybe you are having trouble eating rice. This is probably because of the taste. Or lack of taste that it has. Don’t worry, I have a bunch of great tips to help you get in this great bodybuilding meal. Rice is very versatile and can go in almost anything. Soups, casseroles, mix it with any meat or veggies, burritos, wraps. This is just to name a few. Literally take any of your favorite dishes and throw in some rice. Keep a big dish of rice in your fridge and throw it in with different things. The rice is really not going to contribute to a lot of taste, as I’m sure you are aware. It is more for the nutrients. You are going to want your main course to provide the flavor and use the rice as more of a tag-along.
Seasoning is key. Season and salt your rice to add flavor. Different flavored rice packets can also be bought if you still can’t stand to eat it alone. Also, take note that rice is a lot healthier when boiled or steamed rather than fried. Making a sauce and putting it over your rice will help add taste, making it easier to eat. If you are trying to use rice as a weight loss method, it is very easy to do so. Pair it with lots of veggies and some chicken and seasoning. Rice will fill you up, making you feel full without a lot of added calories and fat.
Want to know a little tip to remove some calories out of your rice, making it even better for weight loss?
Put a teaspoon of coconut oil into boiling water, and add half a cup of white rice. Cook it for about 40 minutes, and then place it in the fridge for about 12 hours before serving. How does this work? Rice contains a digestible starch and a carbohydrate called resistant starch. Since humans do not have the enzyme required to digest resistant starch, it can’t be changed to sugar and absorbed into the bloodstream like digestible starch can. The more resistant starch food has, the fewer calories from that starch the body will absorb.
Researchers from the College of Chemical Sciences in Sri Lanka tested this to see if it was possible to cut out extra calories from the rice. Rice cooked in the fashion was shown to have at least 10 times the resistant starch as normally prepared rice, with 10-15% fewer calories. Researchers believe with certain types of rice, this could increase to 50-60%. The fat molecules in the coconut oil wedge themselves in the rice, causing a barrier against quick digestion.
Try Eating Different Forms Of Rice
Another way to get your rice in is to eat things such as rice krispies. Rice krispies are made by grinding rice grains into a paste and then molding them into rice-shaped grains. They are then rolled out and cooked, dried, and toasted. Maybe adding sugar and putting them with milk can make rice more edible for you. There is a sugar-wise version for those who don’t want all the added sugar as well.
Rice cakes are another way to get carbs from rice in. Quaker’s Crispy Mini’s are made with many flavors that taste great. They only have a bit of sugar added. This is a much better go-to snack than a bag of chips. Rice cakes are formed when heat and pressure are added to the rice gains, causing them to expand. The grains are then set into a baking pan and heated more until the grains burst and pop.
Does Brown Or White Rice Make A Difference?
White rice has a high glycemic value which means it provides quick fuel for during a workout. Brown rice is known to cause potential gastrointestinal issues, allergy symptoms, and blocking the ability to absorb micro nutrients. Brown rice also contains phytic acid, which is an anti-nutritrient that binds to minerals such as iron, zinc, calcium, and magnesium. This results in the body not being able to absorb them. Brown rice does have more fiber than white and it is a whole grain. This means that it contains the fibrous bran, the nutritious germ, and the endosperm which contains carbs. White rice has the bran and endosperm removed. This does mean that brown rice contains more nutrients.
So brown rice contains more nutrients and minerals, but does take slightly longer to cook. 100 grams of brown rice provides 1.6 grams of fiber whereas 100 grams of white rice provides 0.4 grams of fiber. Being high in magnesium and fiber helps maintain blood sugar levels, which can help mitigate the risk of type 2 Diabetes. Either type has many benefits, but brown does provide a bit more nutrients and minerals. Either type is great for reaching your fitness goals, so choose whichever fits your individual needs better.
Let me know if you eat rice regularly and how you incorporate it into your diet.