Whole grains are generally good for you and are a recommended food to improve overall health. However, athletes often follow different nutritional guidelines when considering what’s best for sports nutrition.
One of the biggest differences in the diet of elite athletes is the preference of white rice over brown rice. White rice can be a primary carbohydrate source that’s excellent for quick energy and glycogen replenishment. The goal of the athlete and lifter is supplying adequate amounts of macronutrients to fuel extreme training and replenish severely depleted glycogen stores. White rice plays a major part in this process and is considered excellent sports nutrition for these athletes.
One of the most popular meals for lifters is a large bowl of white rice combined with grilled chicken breast and endurance runners often carbo load with white rice before events. Because white rice ranks high on the glycemic index, informed athletes and lifters recognize the high glycemic value of white rice to provide quick fuel for hard workouts and facilitate muscle recovery.
According to USA Rice Information, rice contains more carbohydrates than potatoes for the same serving size. Parboiled, converted, and instant white rice is suggested for pre and post-workout meals. Consuming white rice ensures the body is properly fueled for the competitive athlete.
And for those training less than 4-days per week or suffering from a metabolic disease, brown rice is considered a better choice as brown rice is still a healthy nutrient dense food. Brown rice is absolutely recommended for the general populous and everyday fitness person who can tolerate whole grains, but for those going the extra mile sometimes white rice is the better choice.