What kind of rice is used to make rice for fitness meals

Rice in fitness meals is usually made from low glycemic index and high dietary fiber coarse grains such as brown rice, black rice, red rice, oat rice, quinoa, etc.

Choosing brown rice as the main staple for fitness meals is because it retains the rice bran layer and germ, contains rich B vitamins and minerals, can provide long-lasting satiety, and has a slow sugar increase rate. Brown rice needs to be soaked for 2 hours before cooking. It has a hard texture but strong chewiness, making it suitable for pairing with high protein ingredients. Black rice contains anthocyanins and iron elements, which are helpful for recovery after exercise, but it should be noted that its texture is tight. It is recommended to mix and steam it with white rice in a ratio of 1:3. Red rice has six times the iron content of regular rice, making it suitable for female fitness enthusiasts to prevent anemia. When cooking, a small amount of coconut oil can be added to enhance the aroma. Oat rice is a high-quality source of water-soluble dietary fiber that can slow down gastric emptying and is particularly suitable for consumption during the weight loss period. Quinoa, as a complete protein grain, contains all 9 essential amino acids and is an ideal choice for vegetarian fitness enthusiasts, but it needs to be thoroughly washed to remove saponins and avoid bitter taste.

The rice pairing for fitness meals should be adjusted according to the training objectives. During the muscle building phase, the proportion of brown rice can be appropriately increased, while during the weight loss phase, quinoa is recommended as the main ingredient. All coarse grains should be thoroughly chewed to aid digestion, and those with weaker gastrointestinal function can choose to pair sprouted brown rice or semi coarse grains. It is recommended to pair it with chicken breast, broccoli and other ingredients to form a complete nutritious meal, while also paying attention to controlling the total daily carbohydrate intake to avoid excessive consumption of coarse grains leading to excessive calorie intake.