Rice for bodybuilding

[Turgeon]

Which rice should I eat during a bulking phase and which rice should I eat while dieting down (if any)?

[Praetorian]

Brown when gaining lean mass...none when dieting.
P

[#8]

does brown rice really matter between say white or basmati rice? As long as the portions are the exact same, does it REALLY matter if the rest of the diet is 100% on track?

[JonnyO]

Brown when gaining lean mass...none when dieting.
P

P can you elaborate?

[Praetorian]

Yes it matters...white rice is high GI which cause much higher insulin response...ie fat gain can results...keeping to lower GI carbs off season tends to keep clients much leaner.
P

[ironwill]

P can you elaborate?

He is a keto man from way back.....hence no rice dieting....:p

Personally i find if everything else is in check, rice is rice for me....Brown, basmati, etc...I can eat any of them without seeing a difference in fat accumulation...Or sluggishness from having an insulin surge etc,,...I eat rice and feel great with it in my diet....
IMO, one of the better carb sources one should ingest...

[fathead]

if you ask jay hell say white... always

[MuSuLPhReAk]

Prae, I started researching this and there is mixed data out there. Most of what I see is that both white and brown are considered high on the GI. What is different is that the brown rice has a lower insulin response. Now they've also introduced the Glycemic load. Here is a decent article off livestrong.com.
livestrong.com/article/280554-glycemic-index-of-brown-rice-vs-white-rice/

glycemicindex.com has a database which states both the GI and GL

Numbers to remember:
Low GI: 55 or less
Medium GI: 56-69
High GI: 70+

#8, basmati's profile looks similar to brown rice in terms of GI (a little lower) and GL.

26561

[MuSuLPhReAk]

In the image above, Doongara seems to be the best of the bunch.

[natenator]

Glycemic load or response of a meal is more important than index.

Stick a decent amount oof protein with it and GL dramatically lowers.

[Praetorian]

I prefer to go by experience...brown rice = leaner with just as much mass...white = fatter. White is great for carb loading however. I use keto as part of my arsenal but we also use a variety of other methods...so keto is only a single tool. I had carbs in my diet this year until 6 weeks out...used brown rice and oatmeal.
P

[Baconbits]

I prefer quinoa over rice

"Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%). Unlike wheat or rice (which are low in lysine), and like oats, quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source among plant foods.[12] It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned spaceflights."

Nutritional value per 100 g (3.5 oz)
Energy 1,539 kJ (368 kcal)
Carbohydrates 64 g
- Starch 52 g
- Dietary fibre 7 g
Fat 6 g
- polyunsaturated 3.3 g
Protein 14 g
Water 13 g
Thiamine (Vit. B1) 0.36 mg (28%)
Riboflavin (Vit. B2) 0.32 mg (21%)
Vitamin B6 0.5 mg (38%)
Folate (Vit. B9) 184 μg (46%)
Vitamin E 2.4 mg (16%)
Iron 4.6 mg (37%)
Magnesium 197 mg (53%)
Phosphorus 457 mg (65%)
Zinc 3.1 mg (31%)
Percentages are relative to US recommendations for adults.

[JonnyO]

I prefer to go by experience...brown rice = leaner with just as much mass...white = fatter. White is great for carb loading however. I use keto as part of my arsenal but we also use a variety of other methods...so keto is only a single tool. I had carbs in my diet this year until 6 weeks out...used brown rice and oatmeal.
P

Good answer!

I cant stomach brown rice it just tastes like crap to me, I use white and go from a persons conditioning. If it doesnt seem to affect them at all no need to drop it. I do usually suggest it earlier in the day or the meal following training though. If a person is lean and on a lower carb diet the spike from the white rice PWO can be a good thing.

[Turgeon]

Good info. Thanks guys.