Benefits of White Rice after a Workout
by Vincent Wright on 04/05/15 White rice has a bad rap in the United States, over the years many people claim white rice can lead to many health issues like high blood pressure. But what if you are very active and not the type of person that sits around and consumes bad foods?
Studies say that after a workout your glycogen levels drop and you may become weak or sleepy. Glycogen replenishment is absolutely critical after a workout which means you need to focus on carbohydrate intake. However, you don't need excessive carbs, ever, post-workout or at any other time. You do want to take in carbs after you train for several reasons.
1. Glycogen replenishment
2. Carbohydrate elevate insulin levels. (this transfers carbs and amino acids into the muscle cell).
When this happens not only is the rebuilding of glycogen levels more effectively. but the body begins to get back to a anabolic state which will repair and enhance your lean muscle tissue. Breaking down lean muscle is the last thing anybody wants because that is what looks the best!
So post- workout goal is to elevate insulin through the use of carbohydrates by consuming high-glycemic foods. Example: White rice, Bake potatoes, Bagels, instant oatmeal.
| White Rice (100 g) | Brown Rice (100 g) | |
|---|---|---|
|
Calcium
|
3 | 10 |
|
Iron
|
1.49 | 0.53 |
|
Magnesium
|
13 | 44 |
|
Phosphorous
|
37 | 77 |
|
Potassium
|
29 | 79 |
|
Zinc
|
0.42 | 0.62 |
|
Thiamin
|
0.167 | 0.102 |
|
Riboflavin
|
0.016 | 0.012 |
|
Niacin
|
1.835 | 1.330 |
|
Vitamin B6
|
0.050 | 0.149 |
|
Folate
|
97 | 4 |
|
Vitamin B12
|
0 | 0 |
|
Vitamin A
|
0 | 0 |
|
Vitamin D
|
0 | 0 |
|
Vitamin K
|
0 | 0 |
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