Why do bodybuilders love cream of rice?

Less known than oatmeal or other superfoods, the cream of rice is however a real ally for the bodybuilders. Naturally gluten-free, it is an excellent source of carbohydrates for athletes who want to build muscle mass. Discover the benefits of cream of rice, as well as a tasty recipe rich in protein and easy to prepare at the end of this article.

What is cream of rice?

The cream of rice is a plant food made from rice flour, which is obtained by finely grinding rice grains. The rice flour is then mixed with a liquid (water or vegetable drinks such as almond milk or soy milk) to make cream.

In addition, cream of rice does not contain gluten free. It is therefore suitable for athletes who have adopted a vegan diet or to people suffering from an intolerance.

This vegetable cream can be used in many recipes and other culinary preparations (in dishes as well as desserts, cakes or porridge). It can replace fresh cream or give a smoother texture to your meals and snacks.

Musculation: why consume cream of rice?

The benefits of cream of rice for bodybuilding

Cream of rice is a particularly interesting food for people who work out. Indeed, its nutritional inputs make it an excellent fuel for the body and for the muscles.

100 grams of cream of rice Prozis bring 365 calories. In terms of macronutrients, you will find :

• 81 grams of carbohydrates,
• 8 grams of protein,
• 1 gram of fat.

Thanks to its high carbohydrate content, cream of rice is a powerful power source that will help you achieve intense workouts and build muscle.

The cream of rice is very digestible and promotes satiety. Moreover, the absorption of the cream of rice by the body is fast. It can therefore be easily consumed before your workouts to fill up on the energy necessary for good muscle growth.

In addition to its carbohydrate content, cream of rice is also a significant source of plant protein. It can therefore be taken into account as well in post-training to promote recovery and allow the muscle fibers to rebuild.

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Can cream of rice be substituted for oatmeal?

Basic, oatmeal contain gluten. If you are gluten intolerant (celiac disease), cream of rice can be an effective alternative as it does not contain gluten.

On the other hand, the glycemic index (GI) of oatmeal is lower than that of cream of rice. This indicator measures the influence of a food on the blood glucose (or sugar level), which refers to the presence of glucose in the blood.

If not heated, oatmeal has a glycemic index of 40, while refined rice flour (white rice) has a glycemic index of 95. It is better to choose the brown rice flourwith a GI between 70 and 75.

How to make your own cream of rice?

It is very easy to make cream of rice.

Simply mix 2 tablespoons of rice flour (ideally wholemeal and organic) with 25 centiliters of vegetable drink (soy, almond, etc.) in a saucepan. You can also replace the vegetable milk with water. Cook the mixture over medium heat, stirring regularly.

Once the mixture has come to a boil, continue to cook for an additional minute before removing from the heat. Finally, let your cream of rice thicken.

Of course, you can modify the quantities according to your needs.

Recipe idea with cream of rice

In addition to being rich in carbohydrates, this recipe for cream of rice with egg white is also rich in protein. It is ideal for the breakfast or dessert, and can just as easily be taken as a snack before or after your strength training.

To make this recipe, you will need :

• 50 grams of cream of rice powder,
• 100 milliliters of vegetable milk with no added sugar,
• 250 grams of egg white,
• 100 milliliters of water,
• a natural sweetener (honey, agave syrup, etc.).

The first step is to pour the water, vegetable milk, egg whites and sweetener into a saucepan. Cook the mixture over low heat and then add the cream of rice. Stir the mixture while it cooks until it becomes a little thicker. The cooking time will depend on the texture you want.

You can eat this revisited cream of rice while it's still warm, or put it in the fridge for a delicious pudding.

In terms of macros, this simple recipe with cream of rice will provide you with 50 grams of carbohydrates, 28 grams of protein and 1.2 grams of fat.

For those with a sweet tooth, you can just as easily prepare a chocolate variant. Simply add 2 teaspoons of cocoa powder when baking.

Feel free to also add the trim of your choice (fresh fruit, dried fruit, cookie chips, peanut butter, etc.) to your protein rice cream to give it even more taste.

Conclusion

The cream of rice is a multi-purpose food which can be used in countless recipes, both sweet and savory. Its nutritional intake It is ideal for bodybuilders and sports enthusiasts in general. What about you, do you already use cream of rice in your diet meals?

Feel free to share your best recipes in the comments!