texmo

Which do you eat brown or white rice? I know people here all say that you should try eat brown rice. But my question is why excatly?
Below has the Glycemic index and load levels including the Carbs per serving per 150grams of rice eaten. They both have a similar GI which means there is no huge advangte in eating one over the other and the same with the GL. But the Brown has more Carbs. I though that you want to try and reduce the amount of complex Carbs you eat and with a GI of 50 this is half way between being of a high complexity (like a baked potato [GI=94]) and being a simple Carb (like an Apple [GI=40]).

Type of rice, GI, Serving size in grams, Carbs per Serving, GL
Brown Rice, steamed (USA) 50 150 47.7 23.9
White Rice, type not specified, boiled (Canada) 51 150 42.0 23.5

So why am I eating brown rice again? Becuase I am ment to limit my carb intake right?

"Following the discovery that reducing carbs can reduce fat storage by forcing the body to use fat as fuel rather than digested carbs"

texmo

"Your body needs carbs to fuel that intense workout you have planned at the gym, and for this you'll need to consume complex, low-glycemic carbs (carbs that digest slowly in the body and don't cause an insulin spike) about an hour or so prior to hitting the weights.

Eating low-glycemic carbs (with a glycemic index, or "GI", rating of 70 or less) will provide the stored fuel you need to power through your sets."

So this means I should be muching down some low GI foods and hour or so before my work out to fuel it. Stuff like; Rye Bread, otameal, Spaghetti, Milk, Sweet Potato, bran. Right?

"During your workout, your body extracts glycogen (stored carbohydrates) from your muscle cells as one of its primary fuel sources for hoisting that bar into the air.

If you don't replace this muscle glycogen fast following your workout, your muscle cells won't be able to repair themselves at optimum levels and you may actually experience muscle loss, or at least "less than desired results" from your weight training program.

To quickly replace muscle glycogen and avoid further muscle breakdown, consume about 100 grams of high-glycemic carbs (GI rating over 70) within 1 hour after your workout."

So within 90minutes of my work out after my post work out shake. I should eat some foods with a high GI. Foods such as, Donuts, mashed Potatoes, White rice, White Bread, Banana and instant oatmeal.
But Wait what if im on creatine? I cant eat rice or bread as I will bloat up like a blow fish?

"Other than immediately after your workout, you should try to avoid high-glycemic carbs as much as possible throughout your day.

By avoiding the associated "insulin rush" that comes from highly processed and sugary high GI foods, your body will draw more from your fat stores to help provide fuel rather than looking to the quickly digested carbs in your stomach.

Not only will you feel energized and alert all day long, but you'll also have ignited a long, slow fat burn that will help you finally get a peek at the washboard abs you're trying to uncover."

Trbowrx71

The only things i have seen to say something about is.

Milk is a no, its not the carbs, its the fat source, which is lactose, and should be avoided while trying to diet.

I have never never, in all my years heard anyone say to eat white rice, it's always brown or wild.

Donuts??

Even if your bulking and not cutting, i see no reason why you would eat donuts, sugar is not something you want to intake anyway you shake it.

When i get home from a workout, i get a protein shake, with no fat in it, no sugar, and carbs, generally rice.

Then one hour later i eat again, chicken breast and some source of carbs, once again rice usually.

So overall i would say brown/wild, not white.

Everyone from BB's, PT's, and MMA trainers, i have never heard any of them say to eat white rice.

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sitnspin

This is a wacky thread. Donuts. Pffft.

Part of the advantage to brown rice is the additional fibre, and it has more nutritional value than white, which basically has none.

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texmo

All the info was gathered from body building web sites. If you read around enough they say to eat stuff like Donuts after your work out. Simply because we are all human and we have to eat that sort of stuff every now and then and because our bodys after craving all the energy they can get after a work out this is the best time to eat the bad thing as its more likly to be used rather than stored as fat. I dont I have a protien shake with a ripe bannana in it and 500mls of skim milk. I then eat again within 90minutes of my work out.
I know that brown rice has additional fiber, but it has **** all nutritional value. I mean I eat other stuff that I get my Nutrition from and my fiber from this stuff is just to fill me up really. But every one sats dont eat white rice and im just wondering why.
Milk is one of the most essential ingrediants to any body builders work out.

Dont get me wrong im not dieting as such im just trying to eat healthy.

sitnspin

Donuts are the worst kind of deepfried white sugar and corn syrup death machines. I refuse to accept that there's actually a good reason for someone in training to eat them. If you eat it just because you don't care and you want it, great -- that's your choice and I won't judge you. But don't try and tell me they're advisable, because that's ridiculous.

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Crashsti

Milk has been shown to actually be unhealthy for the most part. There is nothing in milk that you can't get elsewhere. in fact many people all over the world don't drink milk and do just fine. Milk has also been linked to certain cancers and asthma. as for DONUTS!!!! why on Earth would you eat something so bad for you post workout. yes your body is more able to absorb nutrients post workout but a donut???? yes its high calorie but it has no protein and is full of artery clogging fats. better option would be a whey protein shake and with carbs, even table sugar will work here since the goal of a postworkout drink is to repair muscles and restore glycogen stores. no donuts......not ever.

arelius

Which ever one looks better with the rest of the meal.

Trbowrx71

Ya i have been on BB sites and Forums for a long time, i know a fre Pro BB judges and competitors and have NEVER heard of milk being essential.

Most of the time its avoided.

I would be interested to see the link to the BB site that says to eat donuts and drink millk.

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Crashsti

you know, this thread is'nt the first time i have heard the donut suggestion. i think others have spoken of it as well going back a few years. my only thought is that donuts are recommended becuase they are loaded with calories. while calories are good, its the quality of the calories that should matter. Donuts are cheap and taste good and certianly meet the high calorie requirement but thats all, they are empty calories. as for Milk, well, dairy in general has been pushed for years now as a healthy part of the diet and is even included in the food pyramid. the government even has programs around the country to promote dairy intake. we have the "3 a day for better health" program in Massachusetts. local supermarkets even broadcast the program over thier speaker system, telling people to buy dairy.

Cas2910

eating Burger King 2-3 times a day is a good way to cut way IMO.

GeorgeXVX

i got so lost in this thread.... white rice is really bad for you.... try and find me organic white rice.... you cant!

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bayouboy

I grew up eating white rice every night as it is the major crop around here. Happy to say I don't eat it near as much now as I am now at an age where it's harder to lose the weight. Love the stuff though.

texmo

I dont think you read my post.

GSPALLTHEWAY

i think this whole thread has turned poor lol..
white or brown rice? def brown... it doesnt really taste different and runs through you much better...
donuts.... are bad..
end of story

sitnspin

Oh, please. Of course I read it. You said that if I "read around", I'll find sources saying I should eat donuts post workout. And I'm saying anyone who says that is an idiot.

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texmo

I still dont think you read my post in its entirety.

GSPALLTHEWAY

"So within 90minutes of my work out after my post work out shake. I should eat some foods with a high GI. Foods such as, Donuts..." etc etc

seems straitforward to me! lol...
anyways i see your point, its just bad advice though... while donuts have the correct range of GI, its not exactly an ideal thing to supplement workouts... there are many many other supplements and foods that could be used to replace MG than donuts..

Eindar

I think what we've got here is a bit of misinformation. Here's a site I use to get some ballpark stats on different foods: http:\\CalorieKing - Diet and weight loss. Calorie Counter and more.

White Rice:

CalorieKing - Calorie Counter - Calories in Rice: White, long-grain, regular, unenriched, cooked, no salt


Brown Rice:

CalorieKing - Calorie Counter - Calories in Rice: Brown, long-grain, cooked


What I'm seeing is that the brown rice has more vitamins/minerals in it, while also having six times as much dietary fiber per serving, which means that there's no way these two foods have similar GI/GL numbers.

sitnspin

Doesn't the GI rating come directly from how much of an insulin spike it causes? And isn't that independent of things like fiber and nutritional value?

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