Why Do Athletes & Bodybuilders Eat White Rice Instead of Brown? (2024)

FAQs

Why Do Athletes & Bodybuilders Eat White Rice Instead of Brown? ›

Consuming white rice as a main carbohydrate source for athletes comes down to a matter of replenishing glycogen levels and helping to provide quick bursts of energy. This is helpful for those who are resistance training as well as endurance athletes as well.

For people who exercise regularly, especially those who are strength training, white rice is a great addition to your diet. It ranks high on the glycemic index, which helps with energy recovery and replenishes glycogen levels in muscles.

Brown rice is rich in nutrients and may help improve blood glucose levels and metabolic health. White rice may support people with digestive issues and sensitive stomachs. Brown rice is denser in nutrients than white rice, but both can provide health benefits as part of a balanced diet.

Studies have shown that consuming too much of white rice can cause weight-gain, while weight-gain from brown rice is not significant irrespective of how much is consumed. That is why, people with weight issues or those trying to maintain a healthy weight must consume more of brown than white rice.

Manganese. Manganese is a mineral that is essential for energy production and antioxidant function. Brown rice is an excellent source of this nutrient, while white rice is not.

White rice is an effective carb-loading choice because it is rich in carbohydrates and provides minimal fibre. Also, white rice is fat free which is beneficial because fat slows down digestion. White rice is considered a safe starch to consume prior to exercise, as it is easy on the stomach.

Have you even wondered why Asian countries have eaten white rice for thousands of years, not brown? Because brown rice is full of phytates and lectins, which bind to vitamins and minerals and prevent them from being absorbed. Phytates are anti-nutrients found in grains and legumes.

For example, whole grains are better for our health when compared to simple carbs – which is why brown rice or black rice are regarded as the healthiest options. You should certainly be looking into eating whole grain rice.

Many people consider white rice an “empty” or “bad” carb since it loses nutrients when the bran and germ are removed. However, white rice is typically enriched with added nutrients such as iron and B vitamins. So while brown rice does have more nutrients than white rice, white rice is still considered nutritious.

And it doesn't matter whether the rice is organically grown — all rice can still contain arsenic. Instead: Enjoy brown rice as one of many whole grains in your meal plans a few times a week, but not daily. Swap it out for low-arsenic grains, such as quinoa, barley, buckwheat and millet.

How do Chinese eat rice and stay thin? ›

Chinese rice, despite being high in carbohydrates, is low in fat and abundant in nutrients, making it a suitable component of a weight loss diet when consumed in moderation. Portion control becomes critical in this context.

Parboiled, converted, and instant white rice is suggested for pre and post-workout meals. Consuming white rice ensures the body is properly fueled for the competitive athlete.

Brown rice contains an antinutrient known as phytic acid, or phytate, that makes it more difficult to digest ( 24 ). While phytic acid may offer some health benefits, it also reduces your body's ability to absorb iron and zinc from food. Soaking rice before cooking can help retain some of the nutritional value ( 20 ).

Consuming whole grains like brown rice can help prevent or improve several health conditions, including diabetes and heart disease. Not to mention, eating brown rice instead of refined grains like white rice may even help you lose weight. Brown rice is a versatile carb that can be eaten at any time of day.

Which is healthier: bread or rice? When looking at the nutritional content of a single serving of bread and rice, bread may be considered the healthier option. This is due to bread containing fewer calories and carbohydrates than rice. However, rice does contain more protein, vitamins, and minerals compared to bread.

A medium 5.3 oz potato with skin-on provides 2 grams of fiber, or 7% of the daily value per serving. Dietary fiber has been shown to have numerous health benefits, including improving blood lipid levels, regulating blood glucose, and increasing satiety, which may help with weight loss.

Choose brown rice or white rice. White rice is faster-digesting than brown rice, so it can be consumed an hour or so before your workout, whereas brown rice should be consumed a few hours before your workout.

The best time to take in high GI carbohydrates like white jasmine rice is after a workout, when the insulin spike can help accelerate the rate at which amino acids are shuttled into your muscle cells. Jasmine rice is delicious and incredibly easy to digest, making it the perfect mass building post workout carb source.

Many people consider white rice an “empty” or “bad” carb since it loses nutrients when the bran and germ are removed. However, white rice is typically enriched with added nutrients such as iron and B vitamins. So while brown rice does have more nutrients than white rice, white rice is still considered nutritious.

Rich in protein: Chicken is a rich source of high-quality protein, which is crucial for muscle repair, growth, and immune function. Carbohydrates to fuel and refuel: Rice offers carbohydrates, providing a release of energy to help fuel your workouts and refuel after.