What is the name of the rice used for fitness

The rice commonly consumed by fitness enthusiasts includes brown rice, black rice, red rice, oat rice, quinoa, etc. These grains are rich in dietary fiber and slowly digestible carbohydrates, making them suitable as energy supplements before and after exercise.

1. Brown rice

Brown rice retains the rice bran layer and germ, and is rich in B vitamins and minerals. Its glycemic index is lower than that of white rice, which can provide continuous energy supply and is suitable as a staple food during the muscle building period. Brown rice needs to be soaked in advance and cooked for a long time.

2. Black rice

Black rice contains antioxidant components such as anthocyanins, and its iron content is several times higher than that of ordinary rice. Its protein content is high, which helps with muscle repair after exercise. Black rice has a harder texture, it is recommended to mix and steam it with white rice in proportion.

3. Red rice

Red rice is rich in iron and zinc elements, which are helpful in improving sports anemia. Its dietary fiber content is high, which can slow down the rate of blood sugar rise. Red rice is suitable for making fitness meal boxes and can be paired with high-quality protein such as chicken breast.

4. Oat Rice

Oat rice contains β - glucan, which can enhance exercise endurance. Its protein quality is better than ordinary grains, making it suitable as a breakfast staple. Oat rice will present a viscous texture after cooking, and nuts can be added to enhance the taste.

5. Quinoa

Quinoa is a rare source of complete protein in plants, containing essential amino acids for the human body. Its high magnesium content can alleviate muscle spasms after exercise. Quinoa has a short cooking time and is suitable for making fitness salads or meal replacements.

Fitness dietary recommendations include consuming a combination of coarse and fine grains, and controlling the intake of staple foods at each meal to the size of a fist. supplementing carbohydrates within 30 minutes after exercise can help restore muscle glycogen, and easily digestible white rice can be mixed with miscellaneous grains for consumption. Long term fitness enthusiasts should pay attention to regularly adjusting the types of staple foods to ensure balanced nutrition intake. Coarse grains need to be soaked and softened in advance, and the amount of water should be increased appropriately during cooking to ensure taste. People with weak gastrointestinal function should start with small amounts of miscellaneous grains to avoid indigestion.