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Why Do Athletes Prefer White Rice Over Brown Rice?
Rice is staple food in many households and contributes to a large portion of the diet in a lot of countries. It is considered to be one of the most successful food discoveries, taking into account, its variety, use and revenue earned over the years. The ease of cooking and the nutrients available in rice are a prime factor to include it in your meals.
Athletes tend to take care of their diet diligently. One wrong move can change their weight drastically, which could potentially them in trouble. So, then why do they prefer eating white rice over brown when most other diet conscious people swear off it?
Though good for improving eating habits and overall health, athletes grab a bowl of white rice to go along with their protein-rich meals instead of brown rice. They follow different nutritional guidelines depending on their weight structure, body type, sport and training background. This is not done simply on the basis of taste in mind but multiple other factors.
Let us first look at the difference between both the types of rice.
Brown rice: It is a whole grain made up of primarily 3 layers - bran, germ and endosperm that make it into the high-nutrient component; most people are advised to take in. It makes a person feel full faster and for a longer time. It’s also a low-glycemic food, that is, it is slow to raise blood sugar levels. It contains all the naturally available components in the rice grain seed.
White rice: After removing the bran and germ of the brown rice, white rice is obtained. It is not whole grain and only has the starchy endosperm as its constituent. Producers often alter the flavour, soften the texture and lengthen the shelf life of this white rice. It is low in fibre and basic nutrients.
For athletes and people in the weightlifting profession, they need quick energy supply from the food they intake before, during or after their workout or training sessions. This ensures they keep up with the stamina that is required to finish their time working away and with full potential. They obtain this with the high glycemic levels of white rice. It is also not high in carbs and the ones that are readily available can be digested quickly. White rice gives the much-required energy boost to these athletes as it is a portable energy source.
For after workout carbs, lifters turn to white rice that promotes faster glycogen-store recovery and increased muscle synthesis. Paired with some high protein content, white rice makes for a fast recovery post-workout meal, readying them for another day of hard work.
Heavy energy depleted situations, which are often developed while or after running marathons or ultra-endurance activities, can be easily replenished with white rice’s insulin spike. These oriented individuals in the sports field need to consume adequate but not excessive carbs, promoting the long term ideal weight they desire and a strong and healthy body for the future. They are required to supply sufficient macronutrients and readily available carbohydrates to complete their time at the training or gym and mark it as successful. Endurance runners frequently eat white rice instead of brown; to carbo-load themselves before an event. This ensures they have a properly fuelled body for their event.
Brown rice contains anti-nutrients that are plant compounds that may reduce a person’s nutrient absorbing ability. This is known as phytic acid or phytate. This anti-nutrient lessens the iron, calcium, magnesium and zinc absorption capacity of your food intake. Over a long term of period, this may cause mineral deficiencies which anyone, particularly athletes would prefer avoiding. When white rice is made, it becomes free of phytic acid after removing the bran. Brown rice also contains arsenic, which is a heavy metal. It is toxic and large intake can result in severe difficulties. Moreover, athletes do not wish to worry about the gastrointestinal issues, allergy and its symptoms. Food sensitive athletes may have a problem digesting whole grain. They would prefer to have a diet that induces no such problems and instead aids them in fulfilling their goals.
All in all, in this case, the athletes make a wise and informed decision to fuel themselves and avoid any unnecessary trouble choosing white rice over brown.
25/04/2020 Geet Donde
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