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Unlocking the Potential of White Rice for Athletic Fueling

Unlocking the Potential of White Rice for Athletic Fueling

by | Athletes, Nutrition

Can eating white rice as a primary carbohydrate source provide quick energy and glycogen replenishment for athletes and bodybuilders who require high volumes of carbohydrates for fuel and muscle recovery?

Unlocking the Potential of White Rice for Athletic Fueling

Sports Nutrition White Rice

Athletes and bodybuilders often eat white rice to restore mass amounts of glycogen after an intense workout, race, or game. Brown rice is nutritious and recommended for overall health, but athletes and bodybuilders incorporate further nutritional guidelines for added fuel and performance. White rice is a starchy grain used by more than half the world’s population because of its versatility, availability, and ability to adapt to various flavors and seasonings. Its chewiness and soft texture add substance to and complement many meals.

Bodybuilders

Athletes and bodybuilders need macronutrients to fuel extreme training and replenish depleted glycogen stores. Carbohydrate-rich foods like white rice are high on the glycemic index (a score for how foods affect blood sugar and insulin levels) and provide a readily available source of carbohydrates for muscle glycogen synthesis. (Thomas, D. E. et al., 1991) White rice is considered excellent sports nutrition for athletes. (Melin, A. et al., 2016) Although white rice is considered less nutritious than brown rice, athletes and weightlifters consume it as part of their specifically developed nutrition plans. One of the most popular meals is a bowl of white rice combined with grilled chicken breast, providing lean protein. Endurance runners often load up on carbohydrates like white rice before marathons. Strenuous workouts deplete sugar/glycogen in the muscles. Eating the right carbohydrates is important to replenish those stores. Knowing how to improve carbohydrate availability during prolonged exercise is essential for athletes. (Burke, L. M. et al., 2011)

Fuel and Muscle Recovery

The high glycemic value of white rice provides quick fuel for hard workouts and expedites muscle recovery. It does not have the negative effects of potential gastrointestinal issues, allergy symptoms, or blocking the ability to absorb micronutrients. Brown rice contains phytic acid(located in the grain’s bran), an antinutrient that binds to essential minerals like iron, zinc, calcium, and magnesium and prevents the body from absorbing them. The milling process to change brown rice to white removes the phytate. Research is ongoing on degrading phytic acid in brown rice and whole grains, and some studies have found antioxidant benefits in phytate. This could increase the amount of carbohydrates that are safe for athletes. (Liang, J. et al., 2008)

Safe Carbohydrate

Athletes and bodybuilders with food sensitivity may have issues eating whole grains, as brown rice has more fiber. Extreme exercise requires a surplus of carbohydrates. For prolonged exercise lasting more than two hours, athletes should consume 60 grams per hour of carbohydrates. White rice is considered safe to consume before exercise as it is easy on the stomach and has been shown to meet sports nutrition recommendations.

Workouts

Rice contains more carbohydrates than potatoes for the same serving size. Parboiled, converted, and instant white rice can be eaten pre- and post-workout meals, ensuring the body is thoroughly fueled for training, competition, and recovery. However, white rice may not be the best option for sedentary individuals.

Brown Rice

  • Brown rice is healthier for bodybuilders who train less than four days per week or have a metabolic disease.
  • Brown rice is a nutrient-dense food recommended for everyday active individuals who can tolerate whole grains and is a rich source of fiber and nutrients essential for a well-balanced healthy diet.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop personalized programs. We focus on what works for you to enhance fitness and improve the body through research methods and total wellness programs. These programs strive to achieve improvement goals, and athletes can condition themselves to excel through proper fitness and nutrition. Our providers use Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles. An integrated approach improves flexibility, mobility, and agility. If further training or treatments are needed, Dr. Jimenez has teamed up with top surgeons, clinical specialists, trainers, medical researchers, and rehabilitation providers.

Sports Nutrition and Dietitian

References

Thomas, D. E., Brotherhood, J. R., & Brand, J. C. (1991). Carbohydrate feeding before exercise: effect of glycemic index. International journal of sports medicine, 12(2), 180–186. https://doi.org/10.1055/s-2007-1024664

Melin, A., Tornberg, Å. B., Skouby, S., Møller, S. S., Faber, J., Sundgot-Borgen, J., & Sjödin, A. (2016). Low-energy density and high fiber intake are dietary concerns in female endurance athletes. Scandinavian journal of medicine & science in sports, 26(9), 1060–1071. https://doi.org/10.1111/sms.12516

Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of sports sciences, 29 Suppl 1, S17–S27. https://doi.org/10.1080/02640414.2011.585473

Liang, J., Han, B. Z., Nout, M. J., & Hamer, R. J. (2008). Effects of soaking, germination and fermentation on phytic acid, total and in vitro soluble zinc in brown rice. Food chemistry, 110(4), 821–828. https://doi.org/10.1016/j.foodchem.2008.02.064

Red Yeast Rice & Statin Alternative Not Harmless

Red Yeast Rice & Statin Alternative Not Harmless

by | Chiropractic, Integrative Functional Wellness, Integrative Medicine

A Natural Cholesterol-Lowering Supplement Red Yeast Rice Poses Same Health Risks As Statin Drugs

a new study contends.

Red yeast rice could increase risk of muscle injury or liver damage, Italian researchers reported after reviewing 13 years of patient data.

“These findings raise the hypothesis that the safety profile of red yeast rice is highly similar to that of synthetic statins and warrants further investigations to finally characterize the safety profile of red yeast rice,” the researchers concluded.

American heart experts said it’s not surprising that the researchers discovered adverse reactions to red yeast rice that are similar to those produced by statins.

That’s because one of the compounds in red yeast rice — monacolin K — has the same chemical structure as the statin drug lovastatin, said Dr. Paul Thompson.

“Statins actually exist in nature, in fungi and molds and stuff like that,” said Thompson, an American College of Cardiology fellow. “Patients need to know there is lovastatin in this product.” (Brand names for lovastatin are Mevacor and Altoprev.)

However, the new report only details 55 reports of adverse reactions during the entire study period. To Thompson, this indicates they are “a very rare problem.”

“It’s a tempest in a teapot,” Thompson said of the new study.

Red Yeast Rice Is Concocted From Yeast Grown On Rice

U.S. sales of red yeast rice dietary supplements totaled about $20 million a year in both 2008 and 2009, the most recent years for which data are available, according to the U.S. National Center for Complementary and Integrative Health (NCCIH).

The U.S. Food and Drug Administration views red yeast rice products containing more than trace amounts of monacolin K as unapproved new drugs, since they are chemically identical to lovastatin, and cannot be sold legally as dietary supplements.

But dozens of red yeast rice products remain on the market. And products tested as recently as 2011 have been found to contain monacolin K in substantial amounts, the NCCIH says.

For the new study, the Italian researchers reviewed government data collected on natural health products between April 2002 and September 2015.

Reports of muscle pain came from 19 patients, including some who experienced an increase in levels of creatine phosphokinase, an enzyme released when muscle tissue is damaged, the researchers said.

Thirteen of 14 “serious” cases required hospitalization. Ten patients suffered liver damage, the researchers found.

In addition, 12 patients reported gastrointestinal reactions that included upset stomach, nausea, vomiting and diarrhea.

The researchers noted that muscle pain and liver damage are common side effects of statins, which countless people take to lower their cholesterol and their risk of heart attack and stroke.

Study Doesn’t Directly Tie Red Yeast Rice To Any Of These Health Problems

“There’s no way to be absolutely guaranteed certain that most of these cases were related to the red yeast rice,” he said. Thompson is chief of cardiology at Hartford Hospital in Connecticut.

Patients with high cholesterol often buy red yeast rice over the counter when they’re concerned about the side effects of prescription statins, said Dr. Robert Eckel, a spokesman for the American Heart Association.

“You have to let them know that, well, you’re actually taking a statin,” said Eckel, who’s also a professor at the University of Colorado School of Medicine.

The Council for Responsible Nutrition, a supplement manufacturer trade group, recommends that people talk with their doctor before taking red yeast rice to lower cholesterol.

“For the small percentage of people who may have an adverse response to red yeast rice, a doctor can help to determine whether it can be tolerated, and if not, to seek other alternatives,” said Duffy MacKay. He’s the council’s senior vice president of scientific and regulatory affairs.

Some clinical trials have shown that people with a history of statin intolerance seem to tolerate red yeast rice, Eckel said.

Thompson said he prescribes a fair amount of red yeast rice in his clinic as a way to ease reluctant patients into statin treatment.

But because it’s a supplement, the amount of active ingredient in red yeast rice can vary widely from brand to brand and even batch to batch, Thompson and Eckel said.

“The products are not as well-controlled and the dosages are variable,” Eckel said.

Red yeast rice also can prove expensive if taken regularly, because it isn’t covered by insurance, Thompson said.

“My advice is people should take regular statins, even if they have to take it at very low doses,” Thompson said.

The new study appears in the British Journal of Clinical Pharmacology.

SOURCES: Paul D. Thompson, M.D., chief, cardiology, Hartford Hospital, Hartford, Conn., and fellow, American College of Cardiology; Robert Eckel, M.D., professor, University of Colorado School of Medicine, and spokesman, American Heart Association; Duffy MacKay, senior vice president, scientific and regulatory affairs, Council for Responsible Nutrition; Jan. 19, 2017, British Journal of Clinical Pharmacology, online

News stories are written and provided by HealthDay and do not reflect federal policy, the views of MedlinePlus, the National Library of Medicine, the National Institutes of Health, or the U.S. Department of Health and Human Services.

 

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