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

Sports Nutrition

ByDarla Leal

Updated on June 11, 2024

Medically reviewed

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byMia Syn, MS, RDN

When restoring mass amounts of glycogen after a strenuous workout, marathon race, or sports game, athletes and bodybuilders often eat rice. White rice, in particular.

Brown rice is nutritious and recommended for overall health; however, athletes and bodybuilders often follow different nutritional guidelines. This includes eating white rice as a primary carbohydrate source for quick energy and glycogen replenishment. Athletes and bodybuilders typically require high volumes of carbohydrates to fuel their bodies. Here's what you need to know about brown versus white rice.

Why Do Bodybuilders Eat Rice?

Athletes and bodybuilders need adequate macronutrients to fuel extreme training and replenish severely depleted glycogen stores. Carbohydrate-rich foods like rice that rank high on the glycemic index provide a readily available source of carbohydrates for muscle glycogen synthesis. White rice plays a major part in this process and is considered excellent sports nutrition for athletes.

Even though eating white rice is considered less nutritious than its brown rice counterpart, athletes and weightlifters disregard any negative claims and continue to consume white rice as an important part of their nutrition plans.

One of the most popular meals for bodybuilders is a large bowl of white rice combined with grilled chicken breast which provides lean protein. Endurance runners often load up on carbs like white rice before marathons.

Intense workouts significantly deplete sugar (glycogen) in your muscles and eating the right carbohydrates are important to replenish what has been used. Athletes prefer white rice as a great carbohydrate choice to accomplish this goal.

White rice ranks high on the glycemic index, a score for how foods affect blood sugar and insulin levels. Knowing how to improve carbohydrate availability during prolonged exercise is essential for athletes. This is why carbohydrate consumption research to benefit bodybuilders has dominated the field of sports nutrition.

Why White Rice?

Why Do Athletes & Bodybuilders Eat White Rice Instead of Brown? (1)

Informed athletes and bodybuilders recognize the high glycemic value of white rice to provide quick fuel for hard workouts and facilitate muscle recovery. Unlike brown rice, white rice doesn’t come with negative drawbacks of potential gastrointestinal (GI) issues, allergy symptoms, and blocking the ability to absorb micronutrients.

Brown rice and other whole grains contain phytic acid (phytate), an anti-nutrient binding to essential minerals like iron, zinc, calcium, and magnesium preventing our body from absorbing them.

Phytic acid is located in the bran of the grain. The milling process to change brown rice to white rice removes the phytate, which is probably one of the only times when refining a food potentially has a positive value.

Research is ongoing on degrading phytic acid in brown rice and whole grains. Some studies are also finding antioxidant benefits in phytate. This could increase the number of safe carbohydrates for competitive athletes.

White Rice is a Safe Carbohydrate

Athletes don't have time to worry about gastrointestinal (GI) issues or allergies that may accompany consuming brown rice. Brown rice has more fiber and those bodybuilders suffering from food sensitivity may have issues eating whole grain.

Extreme exercise requires eating plenty of carbs. It is recommended athletes consume 60g/h of carbohydrates for prolonged exercise lasting more than two hours.

White rice is considered a safe starch to consume prior to exercise, easy on the stomach, and has been shown to meet sports nutrition recommendations.

White Rice for Workouts

According to USA Rice Information, rice contains more carbohydrates than potatoes for the same serving size. 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.

Although white rice is a great alternative for bodybuilders and athletes, it may not be the best option for sedentary people.

For those bodybuilders training fewer than 4 days per week or suffering from a metabolic disease, brown rice is considered a better choice. Brown rice is still a healthy, nutrient-dense food recommended for the general populace and everyday active persons tolerating whole grains. Brown rice is a rich source of fiber and nutrients essential to a well-balanced healthy diet.

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