What kind of rice is delicious for fitness meals

The recommended rice for fitness meals is coarse grains such as brown rice, black rice, red rice, oat rice, quinoa, etc., which have low glycemic index and are rich in dietary fiber. This type of rice helps control blood sugar fluctuations, provides long-lasting satiety, and contains more vitamins and minerals.

1. Brown rice

Brown rice retains the rice bran layer and germ, with a dietary fiber content six times that of polished white rice, and is rich in B vitamins and magnesium elements. Its glycemic index is about 55, and its digestion speed is slow, which can avoid sudden increases and decreases in blood sugar after fitness. When cooking, it needs to be soaked in advance, with one-third more water than ordinary rice, and a slightly chewy texture.

2. Black rice

Black rice is rich in anthocyanins and iron elements, with antioxidant effects, suitable for helping muscle recovery after strength training. The outer skin is relatively hard and needs to be soaked overnight. Mixing it with white rice in a ratio of 1:3 and steaming can improve the taste. Every 100 grams of black rice contains 9 grams of protein, making it a high-quality carbon water choice for muscle building.

3. Red Rice

Red rice is rich in zinc and vitamin E, which helps to clear free radicals after exercise. The unique red yeast extract can promote blood circulation and is suitable for aerobic exercise groups. It is recommended to use an electric pressure cooker for cooking when the texture is hard, and pairing it with quinoa can improve the utilization of amino acids.

4. Oat Rice

Oat rice containing β - glucan can delay gastric emptying and maintain energy supply during training. Its magnesium content helps alleviate muscle spasms after exercise and is suitable for consumption 2 hours before exercising. Slow cook over low heat until viscous, and add chia seeds to increase intake of omega-3 fatty acids.

5. Quinoa

Quinoa is the only grain that contains complete protein, high in lysine, and can promote muscle synthesis and repair. Gluten free and hypoallergenic, suitable as a staple food substitute for fitness enthusiasts. Before cooking, wash repeatedly to remove saponins, boil in water for 15 minutes until a transparent ring appears before consumption.

It is recommended to mix different coarse grains of rice according to the training objectives. Strength trainers can increase the proportion of black rice, and during the weight loss period, oat rice and quinoa are preferred. When cooking, overnight soaking, pressure cooker and other methods can be used to improve the taste, combined with ingredients such as chicken breast and broccoli to form a complete fitness meal. Pay attention to gradually replacing refined white rice to help the intestines adapt. Suddenly consuming a large amount of coarse grains may lead to bloating. Timely hydration after exercise helps with dietary fiber metabolism, and individuals with special constitutions should consult a nutritionist to adjust the ratio.