What is the name of the rice used for fitness? It sounds good

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, contains rich B vitamins and minerals, and has a lower glycemic index than white rice. Its dietary fiber content is high, which can prolong satiety and is suitable as a staple food during the fitness and muscle building period. Soak for at least 2 hours before cooking, with a rough texture but a strong malt aroma.

2. Black rice

Black rice is rich in anthocyanins and iron elements, and has antioxidant effects. Its protein content is higher than ordinary rice, making it suitable for consumption with high-quality protein after strength training. Suggest mixing and steaming with white rice in a ratio of 1:3, the purple black color can add visual appeal to the fitness meal.

3. Red rice

Red rice contains trace elements such as zinc and selenium, which help with recovery after exercise. Its unique red yeast extract can promote blood circulation and is suitable for aerobic exercise groups. After cooking, the granules are clear and chewy, which can be made into fitness Rice and vegetable roll or salad base.

4. Oat rice

Oat rice is a low GI carbon water source, and the β - glucan component can stabilize blood sugar. Specially suitable for slow carbon intake before morning exercise, it can be paired with Greek yogurt and nuts to make a high protein fitness breakfast. Need to extend the cooking time to 40 minutes compared to regular rice.

5. Quinoa

Quinoa contains complete protein and 9 essential amino acids, making it an ideal staple food for vegetarian fitness enthusiasts. Its high magnesium content can prevent muscle spasms after exercise. Before cooking, it is necessary to wash and remove saponins repeatedly, and after cooking, it has a unique nutty flavor.

Fitness dietary recommendations include rotating the above-mentioned grains to ensure nutritional diversity, with a recommended intake of 100-150 grams of cooked weight per meal. Within 30 minutes after exercise, it can be combined with high-quality protein such as chicken breast and salmon to promote muscle synthesis. Pay attention to the fact that brown rice grains need to be chewed thoroughly to aid digestion. For those with weak gastrointestinal function, they can choose sprouted brown rice or semi brown rice for transition. Long term fitness enthusiasts can try mixing different grains in proportion, which can improve taste and achieve nutritional complementarity.