Hey what's up guys, Sean Nalewanyj of EliteImpactLabs here with another Muscle in Minutes Q A, where I answer your body building and fitnessquestions in 2 minutes or less. So today's question comes from Ruji, and he wants toknow if eating white rice is okay as part of a muscle building or fat burning diet,or should he be switching over to brown rice instead. So 9 times out of 10 when you talkto a quot;fitness expertquot; they're going to give you the automatic answer that you should beeating brown rice instead of white rice, and there's 3 major reasons for this. The firstis that brown rice is a slower absorbing carbohydrate, so it's going to be less likely to cause excessfat gain. Secondly brown rice is more micronutrient
dense. Third, brown rice is higher in fiber.So let's go through each one really briefly. The first is on the issue of absorption speed.You have to keep in mind that when you combine your carbohydrates with proteins and fatsthe absorption speeds are signficantly reduced. Yes, white rice does have a higher glycemicindex ranking, which means that when consumed in isolation in a fasted state the sugarswill be asorbed at a faster rate, but how often do you ever go 16 hours and then eata bowl of white rice and nothing elseé Any time you eat carbohydrates you're pretty muchalways going to be combining them with protein and probably some fats as well, and that'sgoing to reduce the absorption rate significantly,
so the issue of absorption rate in terms ofbrown and white rice is ultimately irrelevant in the big picture. The second is the issueof micronutrients. Yes, brown rice is more micronutrient dense than white rice is, butmost white rice that you buy is fortified with additional vitamins and minerals, andif you're eating a balanced bodybuilding diet that includes fruits and vegetables and you'retaking a multivitamin, at the end of the day your micronutrients needs are going to bemet anyway. And finally is the issue of fiber. Yes, brown rice does have a little bit morefiber than white rice does, I don't know the exact numbers but I think that brown ricehas about 3 grams of fiber per cup and white
rice has about a gram of fiber per cup. Nowfibre is beneficial, you do want to make sure you're getting enough fiber in your diet,so that's the one thing to take into consideration. But again if you're eating a balanced bodybuildingdiet and you're getting fiber from other sources, at the end of the day your fiber needs aregoing to be met anyway. So the simple answer to this question of white rice vs brown riceis to just choose the one that you personally prefer, the one that you think tastes betterand the one that makes you feel better. I know alot of people who eat brown rice, myselfincluded, tend to feel kind of bloated after eating it, and so they prefer white rice,so just pick the one that you like better,
it's as simple as that. So I hope you foundthe information in this tutorial useful. If you have a question that you would like answeredjust head over to the EliteImpact Labs Facebook Page and leave your question there. I'll eitheranswer it on the page or I'll make a tutorial response just like this one. If you did findthis information useful please make sure to like and comment and subscribe to stay upto date. Also make sure to grab your 28 day mass building plan over on EliteImpactLabs which includes a free workout, meal plan and supplement guide, and make sure to join usover on Facebook for daily tutorials, articles, tips and free supplement giveaways. So thanksagain for watching and I'll talk to you again
soon with more free tips.
Why Do Bodybuilders Eat So Much Rice
Why do bodybuilders eat so much riceé You'dthink that rice isn't very healthy for you. White rice has a lot of carbohydrates. However,brown rice is a cheap, complex carbohydrate. And it has a lot of fiber. And it doesn'ttaste very good. It does if you mix it with fruit, vegetables,meat and other flavors. No one should eat brown rice by itself. Though I've seen a lot of brown rice basedgranola bars and cereal bars. Another reason is popular is because it isgluten free and safe for those allergic to wheat.
Is rice easier to cooké Can even a body builderdo ité It's easier to eat, since you don't haveto chew. Rice takes longer to cook than wheat and pasta, but you can put it in a rice cookerand leave it to go train. While you have to babysit spaghetti whileit cooks. And pasta is usually made from white flour,which has few materials. Conversely, brown rice is loaded with nutrients and cheaperthan white rice in most cases. And white rice has a high glycemic index. It's worse than sugar in that regard, whereasbrown rice fills you up. And body builders
don't want to waste time cooking and eatingwhen they can be training. Yet sumo wrestlers load up on rice too. That'snot a model you want to follow. Sumo wrestlers eat a lot and then immediatelytake a nap, while body builders eat and then go burn some calories. And not all body builderseat rice. They eat protein bars instead. Many of which contain brown rice as one oftheir ingredients. So even guys who won't touch a rice dish end up eating some rice. Along with soy isolate protein and peanutbutter and other sources of protein.
And girls will put anything on their skinand hair in the name of beauty. In fact, they'll even put kiwi slices on their eyes, and dousethemselves with shampoo containing ingredients, best served in fruit salad in the quest forperfection. Fine, I'll stop bashing you for eating rice.