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Is White Rice Healthy? The Reason Athletes Eat White Rice Instead of Brown

Are you a fitness freak looking for the best fitness foods?

Do you fantasize about adding a few extra kilograms to your bench press or squats?

Adding more carbohydrates into your diet could be simple yet the best answer.


As we know, many kinds of carbohydrates help us maintain and fuel the workout along with the recovery.

But the one I will talk to you about is white rice.

Keep in mind that, if you are following a sedentary lifestyle or you might be kinda overweight, white rice is not at all a solution.

On the flip side, if you are an athlete focusing on your strength and performance goals, white rice is like a golden ticket for you.

Research and Facts

White rice is a widely accepted and preferred nutrition for many athletes.

Research also shows that carbohydrate-rich foods that rank high on the glycemic index provide a good source of carbohydrates for muscle glycogen synthesis.

According to the USA Rice Information, rice carries even more carbohydrates than potatoes of the same serving. If an athlete consumes enough white rice, his body is considered as properly fueled for the workout.

How healthy is the white rice?

Though white rice is not as healthy as brown rice because it goes through all that processing, while considering athletes, this food processing has proved to be beneficial for health.

Typically, bran is removed during the processing of rice. As a result, brown rice changes into white rice.

After the bran removal, the rice is left with easy-to-digest starchy carbohydrates, which is a miracle for athletes because it is safe to consume carbohydrates that help balance the insulin and cortisol without causing any allergies, bloating, or stomach distress.

Ideal Diet of an Athlete

It's recommended for any athlete to add white rice to their diet to boost their workout performance.

The goal of the athlete and lifter is to supply adequate amounts of macronutrients to fuel extreme training and replenish severely depleted glycogen stores.

White rice plays a major part in this process and is considered excellent sports nutrition for these athletes.

White rice ranks high on the glycemic index. This is a score given to how foods affect blood sugar and insulin levels. For athletes, knowing how to improve carbohydrate availability during prolonged exercise is essential. This is why carbohydrate consumption research to benefit athletes has dominated the field of sports nutrition.

Even the most popular meal of athletes is a bowl full of white rice along with grilled chicken breast, which along with carbohydrates, provides enough lean protein as well.

Rice Cakes

Large meals should be avoided right before the workout, although sometimes, due to a busy schedule, you may not have enough time for a proper meal.

In that case, you can have a good snack an hour before your workout. Or even in training sessions that may exceed 60 minutes, eating a few snacks every 15 to 30 minutes is a good way to boost your energy levels.

For this, rice cakes could be considered as handy.

A great way to consume rice is by having rice cakes. Rice cakes are a famous snack because of their high nutritional value. They are low-fat and can be topped with anything to make it even tastier. These are made with puffed rice that is put together and pressed to shape as little round cakes.

Many people are considering them as a weird food that looks like Polystyrene, I fucking love them and their benefits.


Thank you for your attention, have a rice day :)


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