Rice for gaining weight. What kind of rice should you eat for bodybuilding? Features of the rice diet. Protects against cancer

Rice is one of the main sources of carbohydrates in a bodybuilder’s diet. Unfortunately, many beginners, when trying to gain muscle mass, make one serious mistake - they make rice the main and only (!) source of carbohydrates. Natural bodybuilding limits more than just speed muscle growth, but also the possibilities of the gastrointestinal tract. Only an athlete who uses anabolic steroids or special supplements that significantly improve digestion can eat half a kilogram of “dry” rice per day. The extreme case is the “monsters” of genetics, which 95% of those reading these words are not.

Today we will talk about how to properly use rice in bodybuilding, and also learn how to combine the “main carbohydrate in bodybuilding” with other cereals. Yes, combine it in such a way that a gag reflex does not appear from food within a week, and the pancreas does not require urgent treatment after a month of “mass gain”.

Reasons for the popularity of rice

Rice is one of the best carbohydrate foods for gaining lean muscle mass. In the bodybuilding community, this white carbohydrate has gained popularity due to:

Rice in bodybuilding. Main disadvantages

Rice is an ideal food only for chemical bodybuilders who are not limited to:

Ability to absorb nutrients from food. High testosterone levels significantly increase the capabilities of your gastrointestinal tract. If a natural person can’t even fit 300 grams of dry rice per day, then the same athlete, having started “cursing,” will be able to easily eat 500 grams of rice a day and not feel discomfort.

Anabolic hormones. Constant consumption of unpalatable food increases cortisol levels and decreases testosterone. A hypothetical straight man who “uncannily” crams a bowl of rice into his womb every day will gain 10 kilograms in 2 months. 9.5 of them are fat. Rice in bodybuilding will help you gain muscle mass only with normal levels of testosterone and other anabolic hormones. The chemist is not limited in testosterone. He receives it from the outside, in doses that are several times, tens, or even hundreds of times higher than the natural production of “dough.” Food does not affect his hormonal balance.

There is no need to focus on one source of carbohydrates. To the rice we add buckwheat, oatmeal, corn, pearl barley, wheat and any other cereal (to taste). At the end we get a complete, tasty, varied and inexpensive diet. In practice, your long-term carbohydrate intake throughout the day might look something like this:

Time	Food	Calories	Carbohydrates	Squirrels	Fats	Dietary fiber
7:00	Oatmeal (100 grams)	342	59,5	12	6	8
10:00	Barley porridge (100 grams)	315	67	9	1	8
13:00	Buckwheat + rice (50 grams each)	173+166,5=339,5	32,5+37=69,5	6+3,5=9,5	1,5+0,5=2	5+1,5=6,5
16:00	Corn porridge (100 grams)	328	71	8,5	1	5
19:00	Buckwheat + rice (50 grams each)	173+166,5=339,5	32,5+37=69,5	6+3,5=9,5	1,5+0,5=2	5+1,5=6,5
Total		1664	336,5	48,5	11	34

We easily ate 500 grams of cereal, 1664 calories, 336.5 grams of carbohydrates, 48.5 grams of vegetable protein, only 11 grams of fat and 34 grams of dietary fiber (covers the daily fiber requirement for an athlete).

Rice in bodybuilding is best used together with other cereals. This way of eating increases the absorption of protein from all cereals.

Rice in bodybuilding. For gourmets

For gourmets, I note that “rice in bodybuilding” is not only the white carbohydrate that we are all accustomed to. There are 9 types of rice that can be obtained in domestic stores.

Yes, black rice costs about 4 times the price of a standard “white carb.” But the difference here is not only in taste, but also in the quality (and quantity) of protein and the amount of dietary fiber. If rice is the only grain that “gets down your throat,” then you don’t need to force your body. Rice in bodybuilding can be used like this:

Time	Food	Calories	Carbohydrates	Squirrels	Fats
7:00	Black rice (100 grams)	314	69	8	3
10:00	Red rice (100 grams)	345	77	7,5	3
13:00	Basmati rice (100 grams)	322	71	7	0
16:00	Jasmine rice (100 grams)	368	78,5	7	0,5
19:00	Parboiled rice (100 grams)	341	75,5	7,5	0

It is not necessary to eat only rice even if you are a rare rice gourmet, and your financial condition allows you to eat rare varieties of rice on an ongoing basis. You can have a “rice day” once every 7 days, and use standard sources of carbohydrates for the rest of the week. Remember: the more varied your diet, the better the nutrients are absorbed, and the faster muscle mass grows. For an athlete who does not use anabolic steroids, variety in nutrition is the basis for anabolic hormonal balance.

Rice is a complete source of slow carbohydrates, a good source of vegetable protein and dietary fiber at a low price. But this is only one of the slow carbohydrates that a natural (!) athlete should use in his diet.

Rice in bodybuilding is used not only for gaining muscle mass. Next time we will talk about how to use rice for weight loss, and also create a weight loss diet based on different varieties of rice.

The most popular porridge in the world - best choice for refilling plates after a workout. No matter what you eat the rest of the time, during this critical period you need to load up on rice!

There's nothing like an intense 60 or 75 minute mass training session to pump up your muscles - and squeeze every last ounce out of your muscles. last straw. You've already drunk your cocktail and are now hungry as a tiger. The restaurant menus offer a wide choice and they all seem quite good.

Let's see. Orange juice, Caesar salad, durum wheat spaghetti, brown rice, broccoli and white rice. What to choose? As with many things in life, the simple answer is correct: white rice. And here's why.

Rice is good for gaining muscle mass

During an exhausting workout, muscle glycogen is used as fuel, and at the same time the level of cortisol, the main catabolic hormone, increases. This makes the post-workout period an ideal time for fast-absorbing foods. This is why many bodybuilders take a shaker to the gym, but the idea can be extended to include post-workout meals.

This is not the time for vegetables. Of course, you need to focus on vegetables throughout the day to ensure a steady flow of energy, get essential nutrients and limit fat storage. Many competitive athletes go even further. They try to get up to 80% of their daily carbohydrate intake before and after training sessions.

Not all carbohydrate sources replenish muscle glycogen equally quickly after exercise. This is the best time to eat foods with a high glycemic index, such as white rice.

And they have reasons for this! A portion of carbohydrates before a workout is a ready source of energy, and after a workout the body gets the maximum benefit from the carbohydrates, which help direct them into the muscles and get on the path. And if we're talking about eating between two workouts a day, this is doubly true.

Complex carbohydrates like durum wheat spaghetti and oatmeal are also useful, but they take a lot of time to assimilate. Vegetables, although technically carbohydrates, contain too few carbohydrates and too much fiber, which slows down digestion. Orange juice is rich in fructose, or natural fruit sugar. Although juice may seem like an ideal choice, it is not. It has been proven that fructose primarily goes to compensate for liver glycogen rather than muscle glycogen, and this is not the effect that is needed after a hard and long leg workout.

Regardless of what you eat the rest of the time, a handful of white rice and a serving - perfect choice after an exhausting workout, when the goal is to gain muscle mass. Feel free to fill your plate and rest assured that these carbs are your friends.

In this article we will discuss how to eat properly to gain muscle mass. We will tell you all the subtleties and nuances of the most important, in our opinion, issue, which people so often neglect.

Why is proper nutrition important for gaining muscle mass?

The main thing you need to remember is the main principle is to be in a slight calorie surplus. The point is that muscle growth is an extreme adaptation of the body, which it undertakes only in the most exceptional cases. In other words, for the body, muscle growth is an extremely unprofitable process and is very doubtful in terms of whether it will justify its costs. And therefore, in order for your body to undertake this resource-intensive process, it needs to create all the conditions for this.

Namely, excess calories first so that there is energy to build new protein structures. By the way, energy, namely these notorious calories that everyone thinks so, is the most basic thing for the body, it is the foundation. If there is not enough energy, That the body initiates a defense reaction– uses his backup energy sources in the form of subcutaneous fat. BUT if such a situation has arisen, then the body will spend this reserve energy very wisely– use it only for the most important life support organs, and you can simply forget about muscle growth, because This is the most ineffective and unnecessary waste of energy for the body. Moreover, when there is a lack of energy, the body breaks down muscle proteins so that they do not waste energy, because muscles consume a lot of energy even while at rest. Therefore, gaining weight and burning fat at the same time is just a myth.

The only thing is, if you just came to the gym and have never worked out before, then an increase in muscle volume is still possible, but, firstly, it will be insignificant, and, secondly, it will not be due to the growth of new protein structures, but due to an increase in capillary and sarcoplasmic structures. Simply put, the muscles will become a little more “full”, and as soon as you stop exercising, all these changes will disappear and return to their normal state as before training.

That's why I put excess energy on first place in importance when gaining muscle mass, and not the amount of protein consumed, as many write. Or rather, of course, it’s wrong to say so, because it’s impossible to say what, for example, is more important in a car – the engine or the wheels. After all, if one of the above is missing, the car will not be able to drive. But if the question is: what should you pay more attention to, excess calories or the amount of protein, then I will answer first.

By the way, our reader has already asked us a similar question.

Edward
07/12/2015 at 16:41
Why can’t subcutaneous fat be used as energy for training, recovery and protein synthesis in muscles? ? ? If you gradually, smoothly reduce carbohydrates in the daily diet (not over 2 or 3 months, as is now customary, but up to 1 year!) down to almost no carbohydrates. Thus, the body will adapt to a fat source of energy, then, first of all, fat will be the main source of energy for the body (namely subcutaneous fat, we carry 10,000 calories in subcutaneous fat). Of course, when most people immediately cut carbohydrates in their diet, the body cannot so quickly and instantly adapt after getting used to carbohydrates (almost all my life, carbohydrates have been the main source of energy, and then bam!!!) to a fat source of energy. I already have some carbohydrates left in my diet (and a little more time will pass and there won’t be any at all) and I feel great, my strength is growing, I have a lot of energy, and this energy feels somehow unusual (as if it feels like it comes from subcutaneous fat). And I’m sure that when I have no carbohydrates left in my diet, nothing will change (for the worse), I’ll just become much drier.
I’ll say right away so that you don’t get scared when someone wants to try it, when I started reducing carbohydrates, it was hard, my body got used to them and didn’t want to part with them)) but months will pass 5 and he gets used to it and gradually switches to fat energy supply.

Vladislav
07/12/2015 at 23:08
The fact is that fat is used only for the most important life support purposes of the body - this is the brain, internal organs. The muscles, of course, will also receive energy so that they do not atrophy at all. But muscle growth for a natural person will be impossible, because this process is very resource-intensive and for this process it is unprofitable to use reserve energy (from fat), because this is unjustified from the point of view of energy consumption, because. Without large muscles a person will live and survive, but without energy for the brain or heart - no. Imagine an example, you have an emergency situation (in terms of finances) and you only have 1000 rubles left. You can spend them on food and water, without which you simply cannot survive, or buy clothes. BUT clothing is a secondary item in an emergency - you can manage without it, but not without food and water. The same is the case with the body - it spends fat only in an emergency situation, and this situation means surviving at any cost, which means you need to spend energy only for its intended purpose. Muscle growth is the last most important element for the body, and it simply will not spend energy on this process in an emergency situation (when energy is taken from fat).
The fact that you are reducing carbohydrates for a long time and gradually is excellent. But I still do not recommend going completely carbohydrate-free (even if you feel well), because... This is still an unnatural situation for the body. It's best to leave some carbohydrates in your diet. Cutting down to a minimum percentage of body fat is not good (unless, of course, you compete in BB competitions). Because in addition to energy, fat also contains many important substances for the body, which may be needed in the event of, for example, a cold/flu, or another emergency situation for the body.

I think it wouldn’t hurt to add this to the article...

Actually, we have conveyed the main point to you, now let’s move on to the diet itself.

Of course, one could write standard percentages for BJU - 55% carbohydrates, 30% protein, 15% fat and write down the products with their quantity and amino acid profile... But the fact is that we humans are not robots, we have different physical conditions (some people sit in the office all day, while others work as a tour guide and are on their feet all day), different metabolism and hormone profiles in the body.

Accordingly, everyone has different physiological needs for certain microelements. Here it is important to find out, in my opinion, the basic principles and convey my own observations.

The first thing is never cut out fats from the diet. The fact that meat or dairy products contain fat is not the same at all. The diet should contain exactly fatty foods– fish, or salad with a large addition of sunflower or olive oil (you can even drink a couple of tablespoons), or something fried in the same sunflower or olive oil. For example, if you eat 4 whole eggs a day, then be sure to fry two of them, and you can boil the remaining two.

Second point no need to exceed the amount of protein over 2 grams per 1 kg of weight, because This makes no sense with natural training. The optimal quantity is in the range of 1.5-2 g per 1 kg, but no more. If the amino acid profile of the protein is good, for example, a person eats 10-15 egg whites or 7-8 whole eggs per day, which are digested almost 100% and have an ideal amino acid profile, has the opportunity to eat fish and various animal meats, and not only chicken breasts, then even a little more than 1g per 1kg of weight is enough!

Know how to feel your body, and it will tell you what you are missing in your diet.

There is no need to blindly adhere to some rules, saying that you need to eat exactly this much protein per day, and that a person is pushing this chicken breast into himself... If after a good workout the body requires replenishment of amino acids, energy and other microelements, then it just comes to you on its own, and sometimes you don’t even notice how much you’ve eaten.

BUT the most important thing, as we have already said, you should always have an excess of calories, albeit a small one, but an excess. Therefore, you should always feel, which is very important, a feeling of satiety. If you think you want to eat something, eat it. Naturally, there is no need to force food into yourself. But you should feel full throughout the day.

Even before bed, if you feel like you would like to eat something, you can safely eat, for example, buckwheat porridge. Believe me, if you exercise, you won't gain weight. overweight. You can even get up at night and have a small meal.

Meals should be fairly frequent, ideally every 2-3 hours. But, again, look at how you feel and how you feel. The main rule is to always feel full.

By the way, on our website we have application program for those who want to gain muscle mass. Depending on your parameters (and there are a lot of them), she creates a nutrition and training plan individually for you. Rather, the value of this program is precisely in terms of nutrition, because... she composes it perfectly according to your parameters. The training program there is designed for the entry level.

We had to spend a lot of time to create this algorithm. The section is called “”. If you are reading this article, be sure to look at this section with gifts - there are images with the parameters entered and the results that the program produces.

Another important point, you should drink quite a lot of water. It is difficult to say an approximate quantity, because... it all depends on your weight, but in any case at least 4 liters of water per day. Our body is 75-80% water, the rest is organic and protein structures. Therefore, pay great attention to this, so that you always had a bottle of water on hand, if you are on the road or at work, for example.

Your own diet for gaining muscle mass.

I think you will be interested to know my diet for gaining muscle mass.

My staples are white rice, chicken breasts and eggs. Everything else is like a utility room. It can be anything - fruits, vegetables, nuts, dairy products, etc. I’m not talking about vitamins and fats (omega 3-6-9), because they should always be in your diet.

Actually, here is a photo of the preparation of the main products:

– 500g of cereal (that is, two pans of 250g each per day). For every 250g of cereal, add 2 teaspoons of sugar and 50ml of milk to slightly increase the glycemic index of the product.

Chicken breast– 600-700g per day (in the photo there is about 1kg of meat, that is, this is enough for me a little more than a day).

Here is one egg with the addition of 100 ml of milk:

Fill it in and it turns out like an omelette with chicken:

Place in the oven for 45 minutes at 220º and you're done!

Eggs– 4-5 whole eggs per day. Of these, 2-3 pieces must be fried in sunflower or olive oil:

This is the main “base” of the diet. I hardly eat dairy products, except sometimes a glass of kefir at night. Fruits, vegetables, or sometimes something sweet - this is all as an optional extra.

Actually, that's all. We told you the main and most important points in nutrition. If you have any questions, write them in the comments. There are also general conclusions at the end of the article. We wish you good luck!

Conclusions:

• - You must have a surplus of calories to gain muscle mass.
• - throughout the day you should always feel full.
• - the main carbohydrates (80%) should be “slow” (with a small glycemic index, or in other words, so that they take a long time to digest and do not sharply increase blood sugar) - these are various grains of rice, buckwheat, oatmeal, or pasta.
• - the amount of protein should not exceed 2g per 1kg of weight, because There is no point in this, strive for the best possible amino acid profile and try to diversify your sources of protein products.
• - your diet must contain fats (omega-3-6-9), for example, you can fry a couple of eggs for breakfast in olive oil, or drink a couple of tablespoons of olive or sunflower oil.
• - you need to drink at least 4 liters of water per day; always carry a bottle of water with you if you are on the road or at work.
• - know how to feel your body, and it will tell you what foods you need to add to your diet.

Sincerely, Vlad Fomenko and Dima Marchenko

Your personal trainer online

Important! If you are determined to achieve results and want to achieve your goal as soon as possible (gain muscle mass by properly creating a diet/nutrition plan, training program and daily routine), then use the services of a personal fitness trainer online ==>

Sports require strength and endurance. The source of energy needed by a beginning athlete or a professional is food. Before training, it supplies energy, after training, it restores losses and “builds” muscle mass. To speed up this process, stick to a balanced diet. The products include:

• proteins, carbohydrates, fats in balanced proportions;
• vitamins and minerals;
• amino acids.

Polished white and “wild” (unprocessed) rice is a storehouse of energy, proteins, vitamins and minerals.

Unprocessed rice

Therefore, it is loved by those involved in strength sports and fitness. In Asian countries, rice is the main source of nutrition. Nutritionists recommend including the product in the daily diet of Europeans.

Properties

The widespread cereal crop has long been used as food as cereal, bran, drinks, and sweets for the tea ceremony in the east. Straw was used to make rice paper and cardboard. The grain was appreciated by people who watch their weight and figure and adhere to a gluten-free diet. Rice removes toxins and water from the body.

Let's look at the composition of rice to see the benefits of dishes based on it:

1. The source of B vitamins is thiamine (converts nutrients into energy), niacin (fat metabolism, tissue respiration), riboflavin (responsible for the condition of skin and hair, synthesizes hemoglobin).
2. Amino acids that form new cells. Unprocessed rice grains contain 6-8 percent protein, the building material of the skeleton and muscles.
3. Lecithin has a beneficial effect on brain cells.
4. Mineral elements. Potassium neutralizes sodium salts and removes water. Magnesium has a beneficial effect on the central nervous system. Zinc synthesizes protein and activates immune processes. Calcium strengthens the bone skeleton, nails, teeth.
5. Half of rice grains consist of starch, a source of energy. Enters the intestines in unchanged form. Leads to the growth of beneficial microflora in the intestines. Combats diarrhea and irritable bowel syndrome by gently coating cells.
6. Dietary fiber is found in brown, brown, and wild rice.

Rice is a “slow” source of energy. Does not raise glucose levels, having a glycemic index of 50 units. This property is suitable for taking rice before and after strength training in sports. 100 grams of rice contains: 312 - 400 kcal, cereal dishes are suitable for diets and fasting days.

Nutritionists note the low sodium content and recommend rice dishes for hypertensive patients. In addition, the potassium contained in the grains removes excess sodium from the body. Coaches draw the attention of their players to protein (8 grams in 100 grams of unprocessed rice grain). The absence of gluten (gluten) is indicated for people with a genetic predisposition to negative reactions to this protein. In this case, the immune system reacts to gluten as a foreign protein. As a result of an “attack on a stranger,” the gastrointestinal tract, joints, and heart are affected.

Video: Nutritionist Ionova about rice and the rice diet

Types of rice

There are 20 types of rice known in the world. Traditionally, white (polished) rice that has undergone technological processing is consumed in Russia. A popular unpolished product among athletes is brown rice. Let's consider how justified this is.

1. White rice is popular in all countries. The Japanese prefer this product: they are confident that the destroyed shell during processing does not change the structure of the grain. It contains a sufficient amount of nutrients. Polished grain is prepared in 15 – 20 minutes. White rice restores energy after workouts.
2. Brown rice retains its “primordial” nutritional value, microelements, and vitamins. Unprocessed grain with preserved shell contains fats. This is the only drawback of the product. At long-term storage the grain will go rancid and become tasteless. The unprocessed grain takes longer to cook than white rice and has an elastic consistency.
3. Parboiled rice combines the benefits of white and brown grains. Steam treatment technology allows the kernel to absorb valuable nutrients and vitamins from the shell. The resulting grains of rice are yellowish in color. After cooking, the grain becomes white and soft. There are no fats, the dry product is stored long time. Ideal for cooking pilaf.
4. Red rice is a rare guest on the Russian table. Unpolished cereal is superior in calorie content to its counterparts: 400 kcal in 100 grams of dry grain. Glycemic index is below 45 percent. Compared to brown grains, the composition contains an increased amount of copper, iodine, molybdenum, and calcium. Nutritionists consider red grains to be the most nutritious in the “rice line”; they recommend eating dishes based on red rice one and a half to two hours before sports activities. “Slow” carbohydrates will perfect the bodybuilder’s energy balance. The red shell is enriched with potassium and magnesium - good for joints, acts as an anti-stress agent.
5. Long grain rice – grain size starts at 8 millimeters and is white or brown. This group includes several types of cereals. Basmati I came to Russia not so long ago. Previously, it was appreciated in China, India, Pakistan, and America. Long yellowish grains with a nutty aroma gain hardness within a year of harvest. During the cooking process it increases by one and a half to two times. The glycemic index is lower than white rice. Athletes, knowing this property, balance their energy levels on the eve of competitions. On other days, they eat basmati before training. Therapists do not recommend using it often - it causes an increase in amylase in the blood. Jasmine rice with a subtle spicy aroma. White grains of rice are appreciated by lovers of exotic foods. It is prepared in the same way as a steamed product. Wild rice rich brown or black color, it surpasses the cultivated cereal in energy value and mineral and vitamin composition. It takes 40-50 minutes to prepare and requires additional soaking. Energy value 100 grams – 312 kcal.
6. Short grain rice lost 15-20 percent of its beneficial properties during processing. Still retained vitamins B, E, potassium, magnesium, selenium, copper, phosphorus. When grinding, I gained kilocalories: 350 per 100 grams of product. The product is popular among housewives - it cooks quickly and is used for milk porridges, puddings, and casseroles.

How to use?

Dishes based on white or brown rice loved by children and adults. Athletes who care about their body and performance should get the maximum benefits from the grain. Some tips:

• during the period of weight gain and muscle mass, include rice dishes in the menu every day;
• eat grains in the first half of the day: an hour and a half before training, prefer brown rice, after training – white rice;
• rice gives beneficial properties in combination with vegetables - carrots, green peas, beans, asparagus;
• Seafood increases the nutritional value of cereal dishes - try sushi and rolls a couple of times a week;
• sweet peppers stuffed with brown rice have a spicy taste;
• rice therapy is suitable for those who decide to remove salts, improve joint health, and cleanse the genitourinary system;
• buy rice in bags - the steamed product is easy to prepare;
• Do not salt rice dishes - add seaweed and dried spices.

Conclusion

Rice is a rare product that has no contraindications for a healthy person. “Saracen grain,” as rice cereal is also called, evenly “throws calories into the energy furnace.” Prevents sharp fluctuations in blood glucose and maintains energy balance during sports training. Therefore, athletes consider rice their favorite product.

It doesn’t matter what type of rice you use: polished, brown, red. Nutritionists have reached a consensus: various types cereals have almost equal beneficial properties. Only the quantitative composition of dietary fiber, calories and minerals differs.

If you don’t find wild or brown rice in the store, feel free to buy steamed or polished rice. The benefits of any “Saracen grain” will be tangible. Athletes who include nutritious rice dishes in their daily diet will cope with physical activity, maintain strength and health.

Everything you need to know about rice in bodybuilding

As you know, the diet of a person who watches his figure is not replete with various sweets and delicacies; it contains only “proven” food, which can undoubtedly include our hero of the occasion - rice. However, now there are so many names of this product that your head is spinning, here you have Thai and wild and brown and polished with long-grain and steamed. Of course, abundance is good and when the choice is so extensive it’s great, but we need to find a really useful item among all this “husk” and include it in our grocery basket. In other words, we need to learn to separate the wheat from the chaff, and today in the article rice in bodybuilding, we will do just that.

Actually, let's start getting smart and delve a little deeper into the theory.

Rice - herbaceous plant The cereal family is the third most popular grain crop in the world (after wheat and corn). It serves as the basis of the diet of residents of many countries, especially Southeast Asia (Thailand, Vietnam, Indonesia), which are considered its homeland.

The grain of rice contains the following ratio of major nutrients and is structurally composed of...

As for the form, rice can be:

long grain;
medium grain;
round grain.

In terms of content, everything is also quite varied, in particular, on store shelves you can find the following types of rice (according to the processing method):

brown;
golden (steamed);
white;
wild:
black;
red (Camargue).

And in a more visual form.

On store shelves (most often in departments healthy eating) you can find the following packs of “proper rice”.

There are also special named categories of rice, for example: basmatti - with a nutty taste and structure; jasmine (Thai) – slightly pinkish; risotto.

Note:

More than 10,000 varieties of rice are found on the Philippine islands.

Click to expand...

A separate line needs to be said about polished (peeled) and unpolished (brown) rice. The first one makes up 97% of the Russian market (white, round grain), the second one is cleared only of the outer inedible husk and the most useful bran shell is left in it.

Regarding nutritional value and calorie content, then different types rice, it's different. Let's compare white...

White rice nutrition facts

And brown rice.

Brown rice nutrition facts

No. 1. Great source of energy

Rice is rich in carbohydrates, which act as fuel for the body and help in normal brain functioning. Vitamins, minerals and various organic components increase the metabolic activity of all body systems, which further increases energy levels.

No. 2. Free from cholesterol and gluten

Rice is free of cholesterol, unhealthy fats, salts and gluten, making it an integral part of a balanced diet.

No. 3. Blood Pressure Management

The extremely low sodium content makes rice one of the... best products for people suffering from high blood pressure and hypertension. This mineral causes constriction of veins/arteries and obstructs blood flow.

No. 4. Cancer protection

Fiber (insoluble fiber) is vital in protecting the body from the development and metastasis of cancer cells. In addition to fiber, rice contains natural antioxidants such as vitamin C, vitamin A, phenolic and flavonoid compounds, which act as antioxidants or help eliminate free radicals from the body.

No. 5. Skin care

Phenolic compounds in rice have anti-inflammatory properties; they also relieve skin irritation and various redness. Also, the antioxidant capacity of rice (and its powder in particular) helps delay the appearance of wrinkles and other premature signs of skin aging.

No. 6. Rich source of vitamins

Rice is an excellent source of vitamins and minerals such as niacin, vitamin D, calcium, iron, thiamine and riboflavin. These vitamins are the foundation for metabolism, immune system health, and the overall functioning of body systems.

No. 7. Resistant starch helps gut function

Rice is very rich in resistant starch, which reaches the intestines in an undigested form. This type of starch stimulates the growth of beneficial bacteria, which help promote normal bowel movements. Insoluble fiber helps move food through the gastrointestinal tract quickly and easily. Thus, rice is useful in combating diarrhea and irritable bowel syndrome.

If we consider the role of rice in bodybuilding and the benefits it brings to our body, then it is necessary to pay attention to unpolished rice.

Such process, like grinding, destroys:

67% of vitamin B3;
80% vitamin B1;
90% vitamin B6;
half manganese, half phosphorus;
60% iron.

In such brown rice, almost all the original nutritional elements are preserved and the beneficial effects on the body are much stronger (compared to white rice). In terms of creating the correct proportions, rice plays the following important roles.

No. 1. Building muscles

To grow, muscles need building blocks. Rice is important source providing the body with necessary amino acids. 100 g of product contains up to 8 g of protein.

No. 2. Weight loss

A study published in the American Journal of Clinical Nutrition highlights the importance of choosing whole grain foods (specifically brown rice versus white rice) to maintain healthy weight bodies. Women who ate whole grain foods gained 49% less weight than those who ate processed carbohydrates.

No. 3. Protection against metabolic syndrome

Refined grains and products made from them lead not only to weight gain, but also to increased insulin resistance and metabolic syndrome. Common features of this syndrome: visceral obesity (the body type becomes pear-shaped), low levels of good cholesterol, high level triglycerides. In turn, whole grain products (including brown rice) avoid all these problems.

No. 4. Muscle regulation

The brain-muscle connection is very important when lifting weights. And on the quality of functioning nervous system success in lifting weights depends. The high magnesium content in brown rice has a positive effect on strengthening the nervous system (the signal from the control center to the muscles is transmitted better and faster) and muscle tone. In addition, magnesium acts as a calcium channel blocker, which helps keep nerves (as well as blood vessels) in a relaxed state.

If a person's diet contains too little magnesium and too much calcium, nerve cells can become overactive, sending too many messages and causing excessive muscle contractions.

No. 5. Long lasting energy source

Thanks to the average glycemic index (50 units), blood glucose levels remain stable for a long time, without causing any dips or peaks (i.e., no insulin spikes occur). This allows you to use rice as an excellent energy fuel both before and after a workout.

Well, in conclusion I will give some practical advice How to get the most out of using this carbohydrate:

- include rice in your diet, especially during the period of gaining muscle mass - it is a high-calorie food that will allow you to maintain a positive caloric balance;

- It's best to eat most carbohydrates during the day when you are most active and your body needs energy. In particular, before training (1-2 hours before), it is better to eat brown/brown rice, white rice after its completion;

- eat rice with vegetables (broccoli, sprouts, green beans, etc.);
for efficiency and convenience, it is best to buy rice packaged in bags of 60-100 grams;

- adding salt when cooking rice is extremely undesirable, therefore, to reduce the blandness, you can use spices, for example, dried garlic;

- read the ingredients on the box of rice (there should only be one ingredient);

- avoid various “rice vinaigrettes” - rice with mushrooms and sauce, home-style risotto, etc., usually in addition to the highlight of the program, various goodies are also added in the form of E-additives, preservatives, etc.;

- give preference to rice: brown/brown, basmatti, wild, a mixture of 4 types.

P.S. Are you already halfway to the store for rice?