Rice cream

Rice cream is a staple in sports nutrition, and particularly popular in bodybuilding. Highly digestible, rich in fast-release carbohydrates, and naturally gluten-free, it provides valuable energy before or after training. Rice cream in bodybuilding is a versatile food, ideal for optimizing performance and muscle recovery.

What is rice cream?

Rice cream is a popular food in sports nutrition and bodybuilding : It is a precooked rice powder (ultra-digestible and easily assimilated) that mixes with water or milk to obtain a creamy texture. Naturally gluten-free , it offers a quick source of carbohydrates with a moderate glycemic index, perfect for replenishing glycogen stores after an intense workout.

For athletes, rice cream in bodybuilding is an ideal alternative to other sources of carbohydrates: it is light on the stomach and does not cause digestive heaviness, even in large quantities. It can be consumed pre- or post -workout, often mixed with proteins (such as protein powder or liquid egg white ) for a complete nutritional intake. Its texture and neutral taste also allow it to be flavored with fruits, spices or sweeteners to vary the pleasures while boosting energy and muscle recovery.

What are the nutritional aspects of rice cream in bodybuilding?

Source of digestible and fast-release carbohydrates

Rice cream in bodybuilding is primarily made up of simple carbohydrates , making it a readily available energy source for muscles. Carbohydrates are essential for replenishing muscle glycogen stores after intense physical exertion, thus promoting faster recovery. The rapid absorption of carbohydrates in rice cream makes it an excellent choice before or after a weight training session to maintain optimal energy levels and support recovery. In fact, several studies have shown that consuming carbohydrates after exercise can improve muscle recovery by stimulating muscle glycogen synthesis (1).

Plant protein intake for muscle mass

Although rice cream is not as rich in protein as some other sources like nut butter and other protein snacks , it still contains plant protein . These proteins can help repair muscle tissue damaged during training and maintain muscle mass. However, rice protein is incomplete (meaning it does not contain all the essential amino acids), unlike animal protein or some plant proteins like soy. To maximize the benefits of rice cream in bodybuilding, it can be combined with other sources of complete protein to support muscle recovery after exercise.

Rich in B vitamins and minerals like magnesium

Rice cream is a good source of B vitamins , including thiamine (B1) and niacin (B3). These vitamins play a key role in converting carbohydrates into energy, which is especially beneficial for athletes who put intense strain on their muscles. Magnesium , also found in rice, is an important mineral for muscle and nerve function, as well as for preventing cramps. One study found that athletes who supplemented with magnesium saw slight improvements in strength and performance (2).

Gluten-free alternative for sensitive or intolerant athletes

Rice cream for bodybuilding is naturally gluten-free , making it a great option for athletes with gluten sensitivity or intolerance. Gluten can cause digestive issues in some people, which can interfere with athletic performance. For athletes with gluten sensitivity, rice cream provides optimal energy intake without causing digestive discomfort.

High glycemic index, an asset for training

Finally, cream of rice in bodybuilding has a high glycemic index , which means that it causes a rapid increase in blood glucose levels. Consuming cream of rice before training can provide quick energy to support performance, while after training it helps restore muscle energy stores . For example, one study found that consuming high-glycemic foods after exercise improves muscle glycogen repletion compared to low-glycemic foods (3)

How to integrate rice cream into sports nutrition?

Rice cream is an excellent ally for bodybuilding athletes looking for a quick and easily digestible source of energy. It's simply prepared by adding hot water or plant-based milk to achieve a creamy texture. Here are some ideas for effectively incorporating it into your sports diet:

• Energy breakfast : Mix rice cream with fresh fruit and zero-sugar jam for a balanced carbohydrate intake. This meal provides a boost before a morning workout.
• Pre-workout snack : Pair it with a protein source, like yogurt or protein powder. You can also add a littleflour and cereal to vary the texture and enrich your meal.
• Post-workout meal : For optimal recovery, top the rice pudding with a zero-calorie chocolate sauce or dried fruit. This carbohydrate boost will help restore glycogen stores.
• Convenient baking : Use cooking spray to grease your pans if you're making a baked version, such as a rice pudding. This helps keep calories down without compromising texture.

Source :

(1) https://pubmed.ncbi.nlm.nih.gov/12235033/

(2) https://pubmed.ncbi.nlm.nih.gov/9794094/

(3) https://pubmed.ncbi.nlm.nih.gov/8226443/