Why are athletes recommended to eat white rice and not brown?
The goal of an athlete is to provide the body with enough macronutrients for extreme training and replenishing depleted glycogen reserves. White rice plays an important role in this process and is considered an excellent sports nutrition.
For athletes, it may seem like a constant job to improve athletic performance with proper nutrition. Carbohydrates, such as white rice, are necessary to maintain physical training. Carbohydrates also replenish glycogen stores in muscles after extreme workouts.
One of the most popular dishes for athletes is a large bowl of white rice combined with fried chicken breast, which provides protein. Endurance runners often load carbohydrates with white rice before competitions.
It has become a well-known fact that white rice is an acceptable and preferred diet for many athletes. Foods rich in carbohydrates and occupying high positions on the glycemic index are an easily accessible source of carbohydrates for the synthesis of glycogen in muscles.
Intense workouts significantly deplete the sugar (glycogen) levels in your muscles, and proper carbohydrate intake is important to replenish what has been used. Athletes prefer white rice as an excellent carbohydrate to achieve this goal.
Why white rice?
Informed athletes recognize the high glycemic value of white rice, which provides fast nutrition for heavy workouts and promotes muscle recovery. Unlike brown rice, white rice has no negative disadvantages associated with potential problems of the gastrointestinal tract (gastrointestinal tract), allergy symptoms and blocking the ability to absorb micronutrients.
Brown rice and other whole grain products contain phytic acid (phytate). Phytic acid is an anti-nutritional substance that binds important minerals such as iron, zinc, calcium and magnesium, preventing our body from assimilating them.
Phytic acid is found in the bran of the grain. The grinding process used to turn brown rice into white removes the phytates. This is probably one of the few cases where food processing has potentially positive value.
Research is continuing on the decomposition of phytic acid in brown rice and whole grain products. Some studies also show the antioxidant properties of phytate. This could potentially increase the amount of safe carbohydrates for competitive athletes.
White rice is a safe carbohydrate
Athletes don't have time to worry about gastrointestinal problems or allergies that may accompany eating brown rice. Brown rice has more fiber, and athletes suffering from food sensitivity may have problems eating whole grains.
Extreme exercise requires the consumption of large amounts of carbohydrates. Athletes are recommended to consume 60 grams of carbohydrates per hour during long workouts lasting more than two hours.
White rice is considered a safe starch for pre-workout consumption, easy for the stomach and has been proven to meet the recommendations for sports nutrition.
White rice for training
Rice contains more carbohydrates than potatoes at the same serving size. Steamed and processed white rice is recommended for eating before and after exercise. The use of white rice ensures proper nutrition of the athlete's body.
Although white rice is a great option, it may not be the best option for people who lead a sedentary lifestyle.
For those who exercise less than 4 days a week or suffer from a metabolic disorder, brown rice is considered the best choice. Brown rice is still a healthy and nutrient-rich food. Brown rice is a rich source of fiber and nutrients necessary for a balanced healthy diet.
