Are you often faced with the choice of brown or white rice?
Brown rice is often seen as a ‘healthier’ version of white rice, giving white rice the reputation of being unhealthy.
However, this is not necessarily true, white rice is eaten across the world as a staple for various cultures, and depending on your body and your needs, both types of rice offer great nutritional benefits.
Brown rice is very nutritious and it is recommended to improve eating habits and overall health.
While this is the case for many people, athletes often have different nutritional guidelines for a variety of different reasons.
White rice is often a big part of this diet as it works as a primary carbohydrate, providing lots of energy.
So, if you’re often faced with this conundrum, read on for more information! We have compiled an ultimate guide to whether athletes eat white rice instead of brown, and why!
What Is Brown Rice Vs White Rice?
Rice is eaten as a staple across the world. It is a very cheap and nutritious way to ensure that people are getting enough calories and energy.
Both white and brown rice are considered to be complex carbohydrates. Carbs are a great source of energy which is why they are so commonly eaten by athletes.
The difference between the two comes down to the way that the rice is processed.
Brown rice is a whole-grain version of rice, it contains all three parts of the grain: the germ, the bran, and the endosperm.
The bran is part of the grain that contains fiber, and the germ contains vitamins and minerals.
White rice has had the germ and bran removed while it is being processed.
White rice only contains the endosperm, which is part of the grain that contains the least amount of nutrients.
So, let’s have a look at whether white or brown rice is better for you. The difference comes down to the nutrient profiles.
Should Athletes Eat White Or Brown Rice?
Both types of rice are good for athletes and bodybuilders who are hoping to build mass and get lots of energy. For those who are looking to lose weight, brown rice is perfect.
However, there are lots of other factors to consider.
Benefits Of Brown Rice
Brown rice is packed full of nutrients that will help you to eat a well-balanced and tasty meal. The many benefits of brown rice include:
Whole Grain
Brown rice is made from whole grains, and it is recommended that whole grains are eaten as part of a balanced diet.
There has been a lot of evidence to suggest that a diet that is rich in whole grains helps to prevent certain health problems, such as type-2 diabetes, cardiovascular disease, and some cancers.
Rich In Nutrients
Brown rice contains a lot more protein and fiber than white rice contains. It is a great source of minerals and vitamins and it is filled with antioxidants.
Keeps You Feeling Full
Consuming fiber is an essential part of a balanced diet. Studies show that getting enough fiber can increase how full you feel.
If you are looking to lose weight, stop snacking or you’re on a budget, brown rice is a good choice.
This is because it will help you to stay full until you are ready to consume your next meal.
Improve Your Metabolic Health
Brown rice has been said to release glucose into your bloodstream much more slowly than white rice.
This means that eating brown rice helps to lower your blood sugar levels, making brown rice a good choice in reducing the risk of type-2 diabetes.
Benefits Of White Rice
White rice is a staple food in many cultures and it has been for many years. It has a large number of benefits, including:
Easy To Digest
White rice is very easy to digest as it is low in both fiber and protein.
If you suffer from a gastrointestinal disease, such as Crohn’s disease or irritable bowel syndrome, you will be better off eating a low-fiber diet!
Quick Energy Source
White rice contains a lot fewer nutrients than brown rice, making it a lot easier to digest. While this might sound like a bad thing, it does have its benefits!
As white rice is easier to digest, it can also be converted a lot more quickly into energy. This makes it great to eat in preparation for a workout.
Part Of A Balanced Diet
White rice is great when it is eaten as part of a balanced diet.
You may be losing out on some nutrients that you could get from brown rice, however, you can get these nutrients back by adding other foods to your diet.
Add some extra vegetables to your plate to ensure that you are getting everything that you need.
Brown Vs White Rice For Bodybuilders
White rice is a great option for many athletes, especially bodybuilders. As white rice is easy to digest, it is much less likely to cause any gastrointestinal issues.
As a pre-workout meal, white rice works very well. It is great for repairing muscle damage and providing you with lots of energy for the workout.
Bodybuilders may also eat brown rice as a post-workout meal as this will provide extra protein to help with building muscles.
There is also a lot of fiber in brown rice which will help your body to process a large amount of protein.
For bodybuilders, both white and brown rice are good choices for you depending on when you are planning to eat the rice.
Brown Vs White Rice For Strength Athletes
Strength athletes often need a large amount of energy to help to fuel their workouts.
If you are a strength athlete planning to eat rice before a workout, white rice is the best option for you.
It digests quickly and it is a good source of energy that will last throughout the workout.
Similarly to bodybuilders, brown rice also works well as a post-workout meal. It provides you with extra nutrients that help you to recover from your workout.
Brown Rice Vs White Rice For Busy Athletes
If you are an athlete with a very busy schedule, brown rice is great for you. It will keep you full for longer as it digests more slowly than white rice.
It is also filled with protein and fiber which give you energy for a longer period.
Brown Rice Vs White Rice For Beginner Athletes
If you are new to working out and tracking your nutrition, it is important to not make big changes all at once. Make small changes to your diet that are manageable and easy to maintain.
If you are aiming to lose weight, you will want to watch your portion sizes, too.
Brown rice is a great option if you are watching calories because it will keep you full for a longer period.
If you’re aiming to sustain hard workouts, white rice will help you through them if you eat it before the workout.
Both types of rice are great for beginners who are starting a new training program. It is a great food to eat to fuel your workout and encourage recovery.
Final Thoughts
So, there you have it!! If you’re an athlete, you can eat both types of rice, depending on when you are planning to have the meal.
We hope this article has provided you with all the information you need on this topic.
