Rice: A Super Fuel Source for Athletes

We often get hung up on fancy superfoods and expensive products at the grocery store, but sometimes we need to remember to get back to the basics! What’s one pantry staple that doesn’t get enough attention? Yes, you’ve got it – the humble rice.

Here in Canada, 70% of our rice comes from the United States. We don’t have production systems for rice in Canada, so obtaining high quality U.S.-grown rice (brown and white – short, medium, long and parboiled) is as local as it gets!

Packed with minerals, vitamins and a great source of carbohydrates and fibre, U.S.-grown rice is a key pantry staple in any household. Common in different cultures and cuisines, rice can be transformed into a range of different dishes and options given a little creativity.

Not to mention, it is a cost-effective fuel source – an average serving (1/2 cup cooked rice) costs around 10 cents. It’s also naturally gluten-free, plant-based and one of the least allergenic foods out there, making it a great choice for anyone with food sensitivities or restrictions.

Read on to learn why athletes should make U.S.A. rice part of your weekly meal prep rotation!

Carbohydrates are Our Best Fuel

During moderate to high intensity exercise like aerobic and resistance activities, our bodies rely on carbs as our main fuel source. We get carbohydrates from sugars and starches found in foods like grains, bread, milk, cheese, fruits and vegetables. To support activity, we want to make sure we are getting enough carbohydrates both before and after our workouts. U.S.-grown rice is a great source of easily digestible carbs, packed with nutrients to support the nutritional demands for athletes.

Nutritional Benefits of Rice

Let’s get into the key nutrient highlights of the humble rice!

POTASSIUM

An important electrolyte needed for normal cell function. It plays a role in nerve transmission, muscle contraction and blood vessel tone. It’s also needed to maintain proper hydration status and normal blood pressure. Adult females (non-pregnant or lactating) require 2600mg and adult males require 34000mg per day.

A ½ cup serving of brown rice contains 77mg.

MAGNESIUM

A key mineral for the maintenance of blood and tissues, active individuals need to make sure they are getting enough. Magnesium also plays a key role in regulating blood pressure, and low magnesium levels in athletes may result in muscle cramps, high blood pressure and poor or impaired recovery. 19-30 year- old males require 400mg and females require 310mg. For adults over the age of 30, the RDA is 420 mg for males and 320mg for females.

A ½ cup serving of brown rice contains 42 mg.

PHOSPHORUS

This mineral is a large component of bones and teeth, and plays a huge role in tissue growth. The main role in our body is to help maintain a normal pH, by buffering excess acids and alkali. Male and female adults over the age of 19 require 700mg per day.

A ½ cup of brown rice contains 100mg of phosphorus.

VITAMIN B6

We need this B-vitamin to build proteins such as muscle tissue, hormones, enzymes and neurotransmitters. Adults require 1100 mcg of Vitamin B6 each day. A ½ cup serving of brown rice contains 50mg.

*Source: 4, 5, 6, 7, 8

people grocery shopping and looking nutrition label on bag of rice

Workout Nutrition

Let’s discuss the basics of fuelling for your workouts.

FUEL BEFORE YOU GO

Before our workout sessions, we want to make sure to get some carbohydrates in. For meals, we want to aim for a plate with lean protein, some veggies, a healthy fat, and some slow-digesting carbs such as a brown or wild rice.

For shorter time between eating and sessions, a snack or smaller with lean protein and carbs is our best bet – combine a cupped hand or two of your rice with a serving of lean protein such as chicken breast, tofu or a can of tuna.

USE U.S.-GROWN RICE TO RECOVER

After tough workouts, our muscles need to take in carbohydrates to help replenish the glycogen (energy stores) lost during exercise. Carbohydrates also help to kick-start muscle protein synthesis so that you can repair and tackle your next workout with ease.

Aim to have some quick digesting carbs within 1-2 hours of finishing your workouts (sometimes I suggest sooner depending on your goals). Rice is a great easy to digest option that provides carbs as well essential minerals such as magnesium and potassium that are used up during activity.

Try a rice bowl with tofu, edamame and some brown rice to refuel. Another option is a simple rice salad: combine whole grain rice, a can of tuna, some colorful veggies and mixed beans for a nutrient packed meal to support recovery.

plate of cooked rice with meat and vegetables

How to Store Rice

Let’s discuss how to properly store rice for freshness and nutrient retention.

SHELF-STORAGE

Milled Rice: If stored in a dark, cool spot, milled (white – long, medium, short grain or parboiled) can keep almost indefinitely. Store open rice packages in a sealed, air tight container.
Brown Rice: Because of the oil in the bran layer, it’s shelf life is limited to 6-months. To help extend the life of your brown rice, consider storing in a dark pantry or the fridge.

COOKED RICE

Cooked rice can be kept in the refrigerator in a tightly sealed container for 3-5 days, or in the freezer for up to 3-months.

Using Cooked Rice

U.S.-grown rice makes a great starch option to rotate in your meal prep plan! To reheat your leftover rice, add 2 tbsp of water for each cup cooked and let heat on the stovetop for about 5-minutes.

Better yet, transform that cooked rice into a variety of options – it can be enjoyed many different ways on 5-different days! Here are some of my favourite ways to use leftover rice:

Burrito Bowl: Take cooked rice and top with ground chicken or tofu, salsa, chopped peppers and lettuce, and guacamole
Soups: Add brown rice to bean-based soups for a complete vegetarian meal
Rice Salad: Combine rice, chopped celery, carrots, onion, canned tuna, chickpeas and season to taste with lemon juice, olive oil, salt and pepper
Breakfast: Heat up cooked short-grain brown rice with chopped dates, nuts, berries, cinnamon, and soy milk for a breakfast porridge
Rice pudding: Try this healthier dessert option https://riceinfo.com/recipe/cranberry-pomegranate-rice-pudding/

For more recipes, and ideas go to www.riceinfo.com

The Takeaway

There you have it – rice is a nutritious and cost-effective fuel source that can be enjoyed in a variety of different ways. If you aren’t rotating US.-grown rice as one of your staple starches, I hope this article convinced you as to why you should!

Disclaimer: This post was sponsored by USA Rice Canada. All opinions provided in this post are my own.