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Perfect Carb For Athletes

Why White Rice Is The Ultimate Grain For Athletes And Lifters:

What is the perfect carb for athletes? If you’re an athlete or a lifter, carbs are a great source for fueling your workouts and providing the energy you need to go hard and recover faster. However, the benefits you receive from carbs is all about the quality of your carb source.

So what is the best source of carbs for athletes and lifters?

That would be white rice, which is eaten by some of the healthiest cultural diets in the world. And because it doesn’t have phytic acid, which blocks nutrients from being absorbed by the body, it is superior to brown rice. Some benefits of white rice compared to lower quality carb sources include improved insulin sensitivity and higher rates of weight loss.

Read the article below for full details on the best carb source for athletes and lifters:

Here’s what you need to know…

  1. The healthiest cultures in the world eat a starch-based diet. If you’re a lifter, you may benefit from it too.
  2. White rice isn’t for the sedentary, overweight, or metabolically diseased.
  3. Brown rice and other whole grains contain phytic acid, which blocks absorption of minerals and may cause digestive irritation.
  4. Paleo lifters often stay “skinny-fat” because they don’t eat enough carbs to help them build muscle or train hard.
  5. Overall calorie intake is crucial when it comes to fat loss. You can consume a variety of macronutrient ratios within a calorie deficit and still make progress.

The Athlete’s Whole-Food Carb

perfect carb white riceIf you’re a sedentary, de-conditioned, overweight, or metabolically diseased human, white rice may be no better for you than cake.

But if you’re an anaerobic athlete or iron warrior that’s consistently leaving blood and sweat on the bar, white rice (not brown) can be a great carb source to fuel your workouts and facilitate recovery.

As a bonus, white rice doesn’t have the potential drawbacks of other sources of carbs like food allergy symptoms, GI distress, and micronutrient mal-absorption.

Carb Quality Matters

carb qualityCarb quality matters as much as quantity. It matters in terms of the sustainability of a diet and its effects on digestive, metabolic, and overall health.

When you compare low carb diets to high carb diets filled with fast food, junk food, and even whole grains, of course it’s going to come out looking like the king.

But when you compare a low carb diet to carb-based diets from other cultures that eat mostly natural carb sources, the outcome is much different.

Japanese diabetes and obesity rates were never greater than 3 percent of the population pre-1991, when Western habits started to replace traditional dietary patterns.

If carbs in general are the enemy, why aren’t the Japanese the fattest, most diabetic and unhealthy population on the planet? After all, their starch intake via root vegetables and white rice is off the charts. Obviously, that’s not the case.

Condemning carbs and cutting them across the board is an irrational, uniformed approach. And I’m not just trying to get you to “turn Japanese.” The majority of the healthiest cultures in the world eat a starch-based diet.

Carb selection is key.

Rice vs. Fruity Pebbles

Consider the new study that supports this notion. Basically, one group of Asian Americans and Caucasian Americans consumed a traditional Asian diet. The other mixed group consumed a traditional Western diet.

They ate the same amount of calories, yet those who ate traditional Asian foods lost weight and improved insulin sensitivity while the Western food eaters worsened their metabolic profile.

There’s a big difference if the majority of your carbs come from Fruity Pebbles vs. fruits and roots. Whole fruit and root vegetables are better food choices to base your diet around than refined sugar and flour.

The Problem With Brown Rice: Phytic Acid

carb source brown riceThere’s a problem with brown rice and other “whole grains” that makes white rice a better choice. The problem? Phytic acid.

Despite the verdict from the court of public opinion and most dieticians, white rice is superior to brown rice and other whole grains.

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There’s a problem with brown rice and other “whole grains” that makes white rice a better choice. The problem? Phytic acid.

Despite the verdict from the court of public opinion and most dieticians, white rice is superior to brown rice and other whole grains.

How Brown Rice Becomes White

High amounts of phytic acid impair protein digestion, mineral absorption, and lead to general GI distress. The phytic acid that’s problematic for digestion and nutrient absorption is located in the bran of the grain.

The bran is removed in the milling process that essentially changes brown rice to white rice. It’s one of the few exceptions where food refining can actually be beneficial for human health.

When you remove the bran, what you’re left with is an easily-digested “safe starch” without the anti-nutrient component. This is why white rice can be one of the best carbohydrate sources for athletes.

Additionally, white rice doesn’t cause stomach distress, allergies, bloating, and other side effects associated with so many other carbohydrate sources.

Don’t let this make you scared of your food. A bowl of brown rice isn’t going to make your bowels pop out. But, if rice is a dietary staple, like it is for me (4-7 cups per day), consider having white rice instead.

Problems can arise when brown rice and other whole grains are your main source of calories, and when you’re consuming too few animal and plant foods.

And if you’re suffering from any food intolerance, sensitivity, or GI distress symptoms despite healthy eating, why not test and assess whole grains and give white rice a shot? Why keep foods in your diet that are problematic when there are better options?

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Carbs & Cutting

cutting carbsIf you fear rice and starchy carbs in general, just remember that total calories are still the most important step for fat loss.

If you strength train while maintaining a relative calorie deficit, you can still include some starchy carbs in the diet while losing significant amounts of body fat.

The majority of the leanest people on Earth diet this way: natural bodybuilders and fitness models – even the non-juiced up, non-crazy, non-OCD, perfectly healthy ones.

Pre-contest diets include animal proteins for essential nutrients along with some starch to support anaerobic training. Meals like steak and sweet potato and chicken and white rice have been staples for decades.

You shouldn’t take everything gifted athletes do as gospel because genetics and drugs often play a factor, but you can’t completely ignore them either. The percentage of people who achieve success with this approach is more than just coincidence.

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White rice is an awesome carb source you can add it into your diet to hit your targeted carb numbers. It’s basically pure starch without the anti-nutrients and potential food sensitivities of other carb sources.

And as always, with food choice recommendations like these, take some personal responsibility. Test and assess in the real world to find what works best for you. Forget the dogma and use common sense.

Get the full article and images at t-nation.com

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