Is Rice a Good Pre-workout Meal?

When I started my fitness journey, I quickly realized the importance of rice, both white and brown, in my diet. It helped me maintain a calorie-controlled meal plan while providing the necessary energy for my workouts.

Including rice in your meal for pre-workout can provide complex carbohydrates for energy and support muscle growth during exercise, according to a dietitian.

According to one of the studies found on the National Center for Biotechnology Information website, this is because rice is a rich source of resistant starch that promotes fullness and healthy weight [1].

In terms of caloric content, 100 grams of rice contains about 129 calories [2]. Rice holds the most calories due to its high carbohydrate content, making it an excellent energy source for the body during your workouts.

⅓ cup of cooked white rice gives you roughly 14.84g of carbohydrates.

This makes brown rice a richer carbohydrate source with the same serving size containing about 17.05g of carbohydrate [3].

As far as muscle building is concerned, rice only gives you about 1.8g of protein per ⅓ cup serving, and this might not be your best pre-workout snack if you're looking to bulk up quickly. According to a dietician, including rice as a meal for pre-workout can contribute to improved energy levels and the development of lean muscle mass.

If you're on a strict vegan diet, taking high-protein white or brown rice is a fantastic method to keep your protein levels in check before working out.

According to one of the studies found on the ResearchGate website, rice protein is about 7% compared to other whole grains [5]. Consuming these proteins can help you bulk up easily.

3. Healthy Weight Management

The fiber and protein content in brown rice leaves you satiated. This implies that the carbohydrates in a serving of brown rice are gradually turned into energy.

As a result, eating a bowl of brown rice as a meal for pre-workout helps lower blood sugar levels [6]. This helps stabilize energy levels, minimize cravings, and results in healthy weight management.

4. Rice Is Gluten-Free

Eating a bowl of rice is your most viable option if you have gluten sensitivity. Whole grain rice also gives you insoluble fiber that helps keep your digestive system healthy [7].

5. Safe Starch

Rice is a safe starch meaning it goes easy on your stomach. The carbs in rice are easily digested, and the nutrients are ingested into your system. Rice has fewer acids that cause nausea or heartburn when washed and cooked well, particularly for diverticulitis patients [8].

"Safe starch foods like white rice also have the lowest protein toxin levels."

- Paul Jaminet, Nutritionist Author

You need to eat rice for at least an hour before a workout.

The timing of your meal for pre-workout can affect your exercise performance, endurance, and recuperation post-workout [9].

I've found that eating rice about an hour before my workouts strikes the perfect balance. It gives me enough time to digest and ensures I have ample energy for endurance and recovery.

Because white rice digests faster than brown rice, you can eat it anywhere between ½ to 1 hour before hitting the gym.

But if you're serving brown rice bundled up with lean steak or eggs, it would be best to eat a few more hours before your workout session because the protein in the meat takes longer to digest, and exercising with a full stomach limits your performance.

A bowl of rice has a twofold benefit: it has low-fat contents and some proteins compared to other grains.

Eating eggs before a workout is full of protein and gives you a wide range of vitamins and minerals.

This protein boosts training performance while promoting muscle  growth and development, recuperation, body and muscle mass.

Instead of going with the usual scrambled eggs, switch it up with a veggie-packed omelet topped with avocado and black pepper.

Avocado gives you lots of healthy monounsaturated fats and fiber.

Vegetable Rice Pilaf

Rice pilaf is a nutrient-packed easy, and delicious meal for pre-workout. Instead of eating blunt white rice, throw in cooked carrots, mushrooms, peas, corn, and green beans.

Drizzle the mixture with olive oil and lemon juice, then season with cilantro, black pepper, and salt.

One cup of this pilaf gives you about 220g calories, enough energy to sustain you through your workouts.