Rice cream is an increasingly popular food among athletes, especially bodybuilders. Easy to digest, rich in carbohydrates, and quick to prepare, it offers a range of benefits that make it an excellent choice for sports nutrition. But why exactly is rice cream so popular in the sports world, and how can it contribute to your bodybuilding goals?
This article explains everything you need to know about this food, its benefits, how to incorporate it into your diet, and how to optimize its use in your bodybuilding routine.
What is rice cream?
Rice cream is a rice-based preparation, usually in the form of fine flour, cooked with water or milk to obtain a creamy texture. It is a staple food for many athletes because it is easy to digest and an excellent source of carbohydrates.
Carbohydrates are essential for athletes' nutrition, providing energy for workouts and facilitating recovery. In bodybuilding, adequate carbohydrate intake is necessary to replenish muscle glycogen stores, which are used during physical exertion.
In addition to its carbohydrate content, rice cream is light and does not create digestive heaviness, unlike other heavier carbohydrate sources such as pasta or bread. This makes it a must-have food for those looking to consume carbohydrates before or after a workout without affecting their digestive comfort.
Benefits of rice cream for bodybuilding
An ideal source of carbohydrates for energy
One of the main benefits of rice cream for athletes is its ability to provide a quick and sustained source of energy. The carbohydrates in this food are digested slowly, ensuring a steady energy supply during training. Unlike fast-acting sugars, which cause an energy spike followed by a rapid drop, the complex carbohydrates in rice cream ensure a more stable energy release, promoting longer-lasting athletic performance.
According to a study conducted by Mata et al. (1), carbohydrates are essential for maintaining physical performance during prolonged exercise. These complex carbohydrates play a crucial role in recovery after exercise, restoring glycogen levels in the muscles, which is fundamental for proper recovery.
Easy digestion and digestive comfort
Another important benefit of rice cream is its ability to be easily digested. Unlike other carbohydrate sources, it is very light on the stomach and does not cause bloating or heaviness. For athletes who have difficulty digesting other carbohydrate-rich foods, rice cream is an ideal alternative that offers all the benefits of carbohydrates without the digestive discomfort.
Optimal for drying out or gaining mass
Whether you're in the mass gaining or cutting phase, rice cream can play a key role in your diet, depending on your goals.
Muscle mass gain
- Rich in complex carbohydrates: Provides not only energy but also a caloric surplus necessary for gaining mass.
- Sufficient energy intake: Crucial for muscle building, rice cream meets this need while being light, which avoids digestive discomfort common with other heavier carbohydrates like pasta or classic rice.
- Role of Carbohydrates in Muscle Repair: Carbohydrates help maintain glycogen levels in muscles, thereby optimizing post-workout recovery.
- Promotes Muscle Anabolism: By supporting muscle rebuilding and maximizing the effects of protein supplementation.
- Combination with high-quality proteins: Combined with proteins like whey, it promotes optimal absorption of nutrients, supporting muscle growth.
Dried
- Low in fat and easy to digest: Ideal for light but energetic meals before a workout or as a snack during the drying period.
- Control insulin spikes: Rice cream, with its moderate glycemic index, helps maintain stable energy while avoiding insulin spikes.
- Quality carbohydrates during the drying phase: Maintains necessary energy levels while limiting hormonal fluctuations linked to diet.
- Calorie-controlled post-workout meal: It can be combined with a lean protein source, such as whey isolate, to support muscle recovery while remaining within a controlled calorie framework.
So, whether you are gaining mass or in a cutting period, rice cream adapts perfectly to your nutritional needs while offering you easy digestion and an excellent source of energy.
Simple Rice Cream Recipe for Bodybuilding
Incorporating rice cream into your workout diet is quick and easy. Here's a basic recipe for a pre-workout snack or meal. This recipe will allow you to enjoy all the benefits of rice cream while also providing extra protein to support your workout.
Ingredients :
- 50g of rice cream
- 1 scoop of whey protein (choose a flavor of your preference)
- 200 ml of water or milk (vegetable or cow's milk)
- 1 tablespoon peanut butter (optional for healthy fats)
Preparation :
- Heat the water or milk in a small saucepan.
- Add the rice cream and stir constantly until you get a creamy and thick texture.
- Add the whey protein and mix well.
- For an even tastier taste, add peanut butter.
- Serve and enjoy before or after your workout for optimal recovery.
This recipe is ideal after an intense session, as it combines carbohydrates and proteins to promote muscle recovery.
When to consume rice cream for bodybuilding?
| Time of consumption | Description | Benefits | Recommendations |
| Before training | Consume the rice cream approximately 1 hour before training. | Provides sustained energy without weighing down the stomach. | Pair it with a light protein source for a balanced meal and optimal preparation for exercise. |
| After training | Rice cream helps restore muscle glycogen stores after training. | Optimizes muscle recovery and growth by promoting glycogen replenishment. | Combine it with whey to maximize recovery and protein synthesis. |
| Breakfast | Eat rice cream for breakfast to start the day with an easily digestible source of energy. | Provides stable energy and supports the physical efforts of the day. | Combine it with protein, fruit or nuts for a balanced breakfast. |
| Snack | Use rice cream as a snack, ideal for maintaining a constant energy level throughout the day. | Provides a high-carb snack to maintain energy and prevent cravings. | Combine it with a source of protein or healthy fats for a complete and balanced snack. |
Oats and rice cream: Which choice for your sports diet?
Oats and rice cream are two popular carbohydrate sources in bodybuilding, but they have distinct characteristics:
- Oats : Rich in fiber and beta-glucans, they provide sustained energy and help regulate cholesterol. Their low glycemic index makes them ideal for long workouts or an energizing breakfast.
- Rice Cream: Lighter and easier to digest, it provides quick energy, perfect before or after a workout. Less fiber-rich, it helps replenish glycogen stores without weighing down the stomach.
When to choose oats and rice cream?
- Before training: Rice cream is ideal for quick digestion and immediate energy.
- Breakfast or long meal: Oats are perfect for providing steady energy.
- Mass gain: Rice cream is easier to consume in large quantities.
- Cutting phase: Oats are better for their ability to maintain satiety.
Both can be incorporated into a sports diet depending on your specific needs.
Conclusion: Rice cream, a valuable ally for athletes
Rice cream is an excellent choice for bodybuilding athletes, whether it's to optimize performance, aid digestion, or promote cutting or muscle mass gain. Its complex carbohydrates are ideal for maintaining steady energy levels during training, while also allowing for rapid recovery after exercise. Whether you're looking for a quick snack or a complete meal, rice cream can easily fit into your sports nutrition routine.
Thanks to its ease of preparation, digestibility, and performance-boosting benefits, rice cream deserves a prominent place in your diet. Feel free to incorporate rice cream into your routine and adjust it to your preferences to maximize your bodybuilding results.
Sources:
- Mata, F., Valenzuela, P., Gimenez, J., Tur, C., Ferreira, D., Domínguez, R., Sánchez-Oliver, A., Martínez Sanz, JM (2019). Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations. Nutrients, 11(5), 1084. DOI: https://www.mdpi.com/2072-6643/11/5/1084
- Bird, SP, Nienhuis, M., Biagioli, B., De Pauw, K., Meeusen, R. (2021). Supplementation Strategies for Strength and Power Athletes: Carbohydrate, Protein, and Amino Acid Ingestion. Nutrients, 16(12), DOI: https://www.mdpi.com/2072-6643/16/12/1886
- Baker, LB, Rollo, I., Stein, KW, Jeukendrup, AE (2015). Acute Effects of Carbohydrate Supplementation on Intermittent Sports Performance. Nutrients, 7(7), 5249. DOI: https://www.mdpi.com/2072-6643/7/7/5249
