{"id":35729,"date":"2023-01-11T17:07:33","date_gmt":"2023-01-11T16:07:33","guid":{"rendered":"https:\/\/getindya.com\/?p=35729"},"modified":"2026-11-03T17:30:01","modified_gmt":"2026-11-03T16:30:01","slug":"how-many-calories-in-rice","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/how-many-calories-in-rice\/","title":{"rendered":"How many calories are in rice?"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">Today we are discussing one of the foods most often found in an <\/span><a href=\"https:\/\/getindya.com\/en\/athlete-diet-different-sports\/\"><b>athlete&#8217;s diet<\/b><\/a><span style=\"font-weight: 400\">. Have you ever wondered about the <\/span><b>calories in rice<\/b><span style=\"font-weight: 400\">? Is it good for you? How can you enjoy it without getting bored?<\/span><\/p>\n<p><span style=\"font-weight: 400\">Read on: this post is for you.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400\">How many calories are in 100 grams of white rice?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Here we are referring to the <\/span><b>calories in dry rice<\/b><span style=\"font-weight: 400\">, before cooking.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Calories in white rice<\/strong><\/h3>\n<p><b>100 grams of white rice <\/b><span style=\"font-weight: 400\">contain 353 calories.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Macronutrients in white rice<\/strong><span style=\"font-weight: 400\"><br \/><\/span><\/h3>\n<p><b>100 grams of white rice <\/b><span style=\"font-weight: 400\">provide the following macros:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Calories: <\/b><span style=\"font-weight: 400\">353 kcal<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Protein:<\/b> <span style=\"font-weight: 400\">7 g &#8211; 28 kcal &#8211; (8 %)<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Carbohydrate<\/b><span style=\"font-weight: 400\">: <\/span><span style=\"font-weight: 400\">79 g &#8211; 316 kcal &#8211; (90 %)<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Fat:<\/b> <span style=\"font-weight: 400\">1 g &#8211; 9 kcal &#8211; (3 %)<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-29428 size-medium aligncenter\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-blanco-grafico-768x769-1-300x300.webp\" alt=\"\" width=\"300\" height=\"300\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-blanco-grafico-768x769-1-300x300.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-blanco-grafico-768x769-1-150x150.webp 150w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-blanco-grafico-768x769-1.webp 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Micronutrients in white rice<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">What about <\/span><b>micronutrients<\/b><span style=\"font-weight: 400\">?<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Vitamins<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B1 (thiamin)<\/b><span style=\"font-weight: 400\">: 0.578 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B2 (riboflavin)<\/b><span style=\"font-weight: 400\">: 0.048 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B3 (niacin):<\/b><span style=\"font-weight: 400\"> 5.093 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B5 (pantothenic acid)<\/b><span style=\"font-weight: 400\">: 1.342 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B6 (pyridoxine)<\/b><span style=\"font-weight: 400\">: 0.145 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B9 (folic acid):<\/b><span style=\"font-weight: 400\"> 9 micrograms<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B12 (cyanocobalamin)<\/b><span style=\"font-weight: 400\">: 0 micrograms<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin C<\/b><span style=\"font-weight: 400\">: 0 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin A:<\/b><span style=\"font-weight: 400\"> 0 micrograms<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin D:<\/b><span style=\"font-weight: 400\"> 0 micrograms<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin E:<\/b><span style=\"font-weight: 400\"> 0.11 mg<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><b>Minerals<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Calcium:<\/b><span style=\"font-weight: 400\"> 9 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Iron:<\/b><span style=\"font-weight: 400\"> 4.36 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Magnesium:<\/b><span style=\"font-weight: 400\"> 35 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Zinc:<\/b><span style=\"font-weight: 400\"> 1.16 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Sodium: <\/b><span style=\"font-weight: 400\">1 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Potassium:<\/b><span style=\"font-weight: 400\"> 86 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Phosphorus:<\/b><span style=\"font-weight: 400\"> 108 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Selenium:<\/b><span style=\"font-weight: 400\"> 15.1 micrograms<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400\">How many calories are in 100 grams of brown rice?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">You may have heard that <\/span><b>brown rice<\/b><span style=\"font-weight: 400\"> contains more micronutrients than white rice, and that is true. Keeping the <\/span><b>bran layer<\/b><span style=\"font-weight: 400\"> on the grain preserves more <\/span><b>vitamins and minerals<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">What about the <\/span><b>calories in brown rice<\/b><span style=\"font-weight: 400\">?<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Calories in brown rice<\/strong><\/h3>\n<p><b>100 grams of brown rice contain 367 calories<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Macronutrients in brown rice<\/strong><span style=\"font-weight: 400\"><br \/><\/span><\/h3>\n<p><b>100 grams of brown rice <\/b><span style=\"font-weight: 400\">provide the following macros:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Calories: <\/b><span style=\"font-weight: 400\">367 kcal<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Protein:<\/b> <span style=\"font-weight: 400\">8 g &#8211; 32 kcal &#8211; (9 %)<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Carbohydrate<\/b><span style=\"font-weight: 400\">: <\/span><span style=\"font-weight: 400\">77 g &#8211; 308 kcal &#8211; (84 %)<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Fat:<\/b> <span style=\"font-weight: 400\">3 g &#8211; 27 kcal &#8211; (7 %)<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-29430 size-medium aligncenter\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-integral-grafico-768x769-1-300x300.webp\" alt=\"Brown rice calorie chart\" width=\"300\" height=\"300\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-integral-grafico-768x769-1-300x300.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-integral-grafico-768x769-1-150x150.webp 150w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-integral-grafico-768x769-1.webp 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Micronutrients in brown rice<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<h3><b>Vitamins<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B1 (thiamin)<\/b><span style=\"font-weight: 400\">: 0.401 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B2 (riboflavin)<\/b><span style=\"font-weight: 400\">: 0.093 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B3 (niacin):<\/b><span style=\"font-weight: 400\"> 5.091 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B5 (pantothenic acid)<\/b><span style=\"font-weight: 400\">: 1.493 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B6 (pyridoxine)<\/b><span style=\"font-weight: 400\">: 0.509 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B9 (folic acid):<\/b><span style=\"font-weight: 400\"> 20 micrograms<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B12 (cyanocobalamin)<\/b><span style=\"font-weight: 400\">: 0 micrograms<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin C<\/b><span style=\"font-weight: 400\">: 0 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin A:<\/b><span style=\"font-weight: 400\"> 0 micrograms<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin D:<\/b><span style=\"font-weight: 400\"> 0 micrograms<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin E:<\/b><span style=\"font-weight: 400\"> 1.2 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin K:<\/b><span style=\"font-weight: 400\"> 1.9 micrograms<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><b>Minerals<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Calcium:<\/b><span style=\"font-weight: 400\"> 23 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Iron:<\/b><span style=\"font-weight: 400\"> 1.47 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Magnesium:<\/b><span style=\"font-weight: 400\"> 143 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Zinc:<\/b><span style=\"font-weight: 400\"> 2.02 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Sodium: <\/b><span style=\"font-weight: 400\">7 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Potassium:<\/b><span style=\"font-weight: 400\"> 223 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Phosphorus:<\/b><span style=\"font-weight: 400\"> 333 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Selenium:<\/b><span style=\"font-weight: 400\"> 23.4 micrograms<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400\">Is brown rice or white rice better?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">This is not a rice competition. Neither variety is universally better than the other. There are, however, situations where <\/span><b>one may be more useful<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Brown rice <\/span><b>has not been refined<\/b><span style=\"font-weight: 400\">, which gives it a <\/span><b>darker appearance<\/b><span style=\"font-weight: 400\"> because it retains the <\/span><b>bran layer of the original grain<\/b><span style=\"font-weight: 400\">. Keeping the whole grain produces three main differences compared with white rice:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">It contains more <\/span><b>vitamins<\/b><span style=\"font-weight: 400\">, <\/span><b>antioxidants<\/b><span style=\"font-weight: 400\"> and <\/span><b>minerals.<\/b><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">It provides more <\/span><b>fibre<\/b><span style=\"font-weight: 400\">, slowing <\/span><b>digestion<\/b><span style=\"font-weight: 400\"> and increasing <\/span><b>feelings of fullness.<\/b><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Its <\/span><b>glycaemic index is lower<\/b><span style=\"font-weight: 400\">, allowing a more sustained <\/span><b>release of glucose<\/b><span style=\"font-weight: 400\"> into the bloodstream.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">White <\/span><b>rice<\/b><span style=\"font-weight: 400\"> is <\/span><b>easier to digest<\/b><span style=\"font-weight: 400\">.<\/span><span style=\"font-weight: 400\"> Remember that <\/span><b>carbohydrate<\/b><span style=\"font-weight: 400\"> is the main <\/span><b>energy source<\/b><span style=\"font-weight: 400\"> used during <\/span><b>moderate- or high-intensity exercise<\/b><span style=\"font-weight: 400\">. Since <\/span><b>brown rice<\/b><span style=\"font-weight: 400\"> is absorbed <\/span><b>more slowly<\/b><span style=\"font-weight: 400\"> than white r<\/span><span style=\"font-weight: 400\">ice, consider the time between your<\/span><b> meal<\/b><span style=\"font-weight: 400\"> and your <\/span><b>next training session<\/b><span style=\"font-weight: 400\"> to reduce the risk of <\/span><b>digestive discomfort<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29432 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-tipos-300x150.webp\" alt=\"Brown rice versus white rice\" width=\"814\" height=\"407\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-tipos-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-tipos-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-tipos.webp 1500w\" sizes=\"auto, (max-width: 814px) 100vw, 814px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400\">Which rice should athletes eat?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">White <\/span><b>rice<\/b><span style=\"font-weight: 400\"> is often recommended for athletes, although you can cho<\/span><span style=\"font-weight: 400\">ose either variety depending on the circumstances.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Here are three examples:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">In the <\/span><b>day or days before<\/b><span style=\"font-weight: 400\"> an <\/span><b>important race<\/b><span style=\"font-weight: 400\">, if you are <\/span><b>carbohydrate loading<\/b><span style=\"font-weight: 400\">, choose <\/span><b>white rice<\/b><span style=\"font-weight: 400\"> to <\/span><b>reduce your fibre intake<\/b><span style=\"font-weight: 400\"> and make <\/span><b>digestion<\/b><span style=\"font-weight: 400\"> as <\/span><b>straightforward as possible<\/b><span style=\"font-weight: 400\">.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">If you <\/span><b>train after eating<\/b><span style=\"font-weight: 400\"> or have a <\/span><b>high training volume<\/b><span style=\"font-weight: 400\"> throughout the day, prioritise <\/span><b>white rice<\/b><span style=\"font-weight: 400\">. Its <\/span><b>faster absorption<\/b><span style=\"font-weight: 400\"> compared with <\/span><b>brown rice<\/b><span style=\"font-weight: 400\"> helps you <\/span><b>access energy quickly<\/b><span style=\"font-weight: 400\"> in the <\/span><b>short term<\/b><span style=\"font-weight: 400\">.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">If your daily <\/span><b>training volume<\/b><span style=\"font-weight: 400\"> <\/span><b>is low<\/b><span style=\"font-weight: 400\">, you are having a <\/span><b>rest day<\/b><span style=\"font-weight: 400\"> or <\/span><b>have already trained<\/b><span style=\"font-weight: 400\"> by mealtime, <\/span><b>brown rice<\/b><span style=\"font-weight: 400\"> can be an excellent option.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29429 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-deportistas-300x150.webp\" alt=\"Athlete training in the mountains\" width=\"834\" height=\"417\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-deportistas-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-deportistas-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-deportistas.webp 1000w\" sizes=\"auto, (max-width: 834px) 100vw, 834px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Rice before training<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">If your <\/span><b>session is low intensity<\/b><span style=\"font-weight: 400\">, such as an easy ride on the turbo trainer, your main <\/span><b>energy source<\/b><span style=\"font-weight: 400\"> may be <\/span><b>fat<\/b><span style=\"font-weight: 400\"> rather than carbohydrate, so <\/span><b>eating rice may not offer a particular benefit<\/b><span style=\"font-weight: 400\">. For <\/span><b>training<\/b><span style=\"font-weight: 400\"> that is <\/span><b>more demanding<\/b><span style=\"font-weight: 400\">, your <\/span><a href=\"https:\/\/getindya.com\/en\/pre-workout-what-to-eat\/\"><b>pre-workout meal<\/b><\/a><span style=\"font-weight: 400\"> should be <\/span><b>low in fat and fibre<\/b><span style=\"font-weight: 400\">, <\/span><b>moderate in protein<\/b><span style=\"font-weight: 400\"> and <\/span><b>rich in slowly absorbed carbohydrates<\/b><span style=\"font-weight: 400\">. A recipe using<\/span><b> white rice<\/b><span style=\"font-weight: 400\"> can fit well here.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In any case, <\/span><b>allow enough time to digest<\/b><span style=\"font-weight: 400\">. If you <\/span><b>train soon after<\/b><span style=\"font-weight: 400\"> eating a rice dish, some of your <\/span><b>blood flow<\/b><span style=\"font-weight: 400\"> will be directed towards the <\/span><b>stomach<\/b><span style=\"font-weight: 400\"> for <\/span><b>digestion<\/b><span style=\"font-weight: 400\"> rather than the <\/span><b>muscles<\/b><span style=\"font-weight: 400\">. This can affect <\/span><b>energy efficiency<\/b><span style=\"font-weight: 400\"> and <\/span><b>performance<\/b><span style=\"font-weight: 400\">, and increase the risk of <\/span><b>gastrointestinal problems<\/b><span style=\"font-weight: 400\">, especially during intense training.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4>Can I carbohydrate load with rice?<\/h4>\n<p><span style=\"font-weight: 400\">Yes, <\/span><b>rice<\/b><span style=\"font-weight: 400\"> is suitable for <\/span><span style=\"font-weight: 400\">keeping your <\/span><b>glycogen stores<\/b><span style=\"font-weight: 400\"> topped up and supplying energy. <\/span><span style=\"font-weight: 400\">However, it is worth <\/span><b>varying your carbohydrate sources<\/b><span style=\"font-weight: 400\"> when carbohydrate loading. Other options include <\/span><b>pasta, quinoa, potatoes, sweet potatoes, millet and <\/b><a href=\"https:\/\/getindya.com\/en\/how-many-calories-in-bread\/\"><b>bread<\/b><\/a><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Rice after training<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Several hours of exercise use a wide range of resources, so recovery should include <\/span><b>protein, carbohydrate, fat, water, vitamins and minerals<\/b><span style=\"font-weight: 400\">. Your <\/span><a href=\"https:\/\/getindya.com\/en\/post-workout-what-to-eat\/\"><b>post-workout meal<\/b><\/a><span style=\"font-weight: 400\"> and subsequent meals should therefore be balanced and complete. In particular, <\/span><b>replenishing glycogen stores<\/b><span style=\"font-weight: 400\"> used during training requires <\/span><b>carbohydrate-rich foods<\/b><span style=\"font-weight: 400\"> such as rice.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Muscle <\/span><b>glycogen resyn<\/b><b>thesis<\/b><span style=\"font-weight: 400\"> after exercise takes hours or even days. It is import<\/span><span style=\"font-weight: 400\">ant that <\/span><b>recovery continues beyond the immediate post-workout meal<\/b><span style=\"font-weight: 400\">: recovery is an ongoing process.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29209 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/vitamina-e-beneficios-deportistas-1-1280x640.jpg\" alt=\"Athlete in the mountains\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400\">The best time of day to eat rice<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Giving a universal <\/span><b>recommendation<\/b><span style=\"font-weight: 400\"> about the best time to eat rice would be misleading. We cannot know the <\/span><b>best option for your individual situation<\/b><span style=\"font-weight: 400\"> without ask<\/span><span style=\"font-weight: 400\">ing about <\/span><b>your meal frequency, schedule, preferences and appetite patterns<\/b><span style=\"font-weight: 400\">, among other things.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>How much rice can you eat each day?<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">The answer needs to be <\/span><b>individualised<\/b><span style=\"font-weight: 400\">, considering factors such as your <\/span><b>physical characteristics, goals and training<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The appropriate amount can vary greatly. For example, someone with <\/span><b>low energy expenditure<\/b><span style=\"font-weight: 400\"> and a goal of <\/span><b>weight or fat loss<\/b><span style=\"font-weight: 400\"> will generally need a <\/span><b>carbohydrate-rich food<\/b><span style=\"font-weight: 400\"> portion such as rice that is <\/span><b>smaller<\/b><span style=\"font-weight: 400\"> than that of someone who is very <\/span><b>active<\/b><span style=\"font-weight: 400\">, has a <\/span><b>high training volume<\/b><span style=\"font-weight: 400\"> and aims to <\/span><b>gain weight or muscle<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Can you eat rice at night?<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Yes, you can eat <\/span><b>rice at night<\/b><span style=\"font-weight: 400\">, especially after an afternoon training session to support <\/span><b>recovery<\/b><span style=\"font-weight: 400\">, or before a morning session to help <\/span><b>replenish glycogen stores<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29433 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-300x150.webp\" alt=\"Person eating rice\" width=\"832\" height=\"416\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz.webp 1500w\" sizes=\"auto, (max-width: 832px) 100vw, 832px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400\">3 rice recipes<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Feeling hungry? Here are three <\/span><b>recipes<\/b><span style=\"font-weight: 400\"> available with your <\/span><b>INDYA subscription<\/b><span style=\"font-weight: 400\">. Your <\/span><a href=\"https:\/\/getindya.com\/en\/athletes\/\"><b>sports nutritionist<\/b><\/a><span style=\"font-weight: 400\"> may include them in your <\/span><b>nutrition plan<\/b><span style=\"font-weight: 400\"> according to your individual needs.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><a href=\"https:\/\/getindya.com\/recetas\/ensalada-de-arroz-integral-garbanzos-aguacate-tomate-pepino-y-col-lombarda\/\"><span style=\"font-weight: 400\">Brown rice salad with chickpeas, avocado, tomato, cucumber and red cabbage<\/span><\/a><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><a href=\"https:\/\/getindya.com\/recetas\/champinones-portobello-rellenos-de-lentejas-arroz-y-verduras\/\"><span style=\"font-weight: 400\">Portobello mushrooms stuffed with lentils, rice and vegetables<\/span><\/a><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><a href=\"https:\/\/getindya.com\/recetas\/arroz-blanco-y-salvaje-con-pure-de-boniato-huevo-poche-y-rucula\/\"><span style=\"font-weight: 400\">White and wild rice with sweet potato pur\u00e9e, poached egg and rocket<\/span><\/a><\/li>\n<\/ul>\n<p>If you like keeping <strong>rice<\/strong> ready to serve with your meals, a <a href=\"https:\/\/www.amazon.es\/L%C3%A9ku%C3%A9-Estuche-vapor-Papillote-personas\/dp\/B001AC5DUO?__mk_es_ES=%C3%85M%C3%85%C5%BD%C3%95%C3%91&amp;crid=BVF96LPPLVY1&amp;keywords=lekue&amp;qid=1691666367&amp;sprefix=lekue%2Caps%2C149&amp;sr=8-1&amp;th=1&amp;linkCode=ll1&amp;tag=indya09-21&amp;linkId=98e80c23ffaf4b153386f83608601b1f&amp;language=es_ES&amp;ref_=as_li_ss_tl\" target=\"_blank\" rel=\"noopener\">L\u00e9ku\u00e9 steam case<\/a> makes preparation simple. Add one measure of rice and twice the volume of water: one glass of rice to two glasses of water. Microwave for <strong>11 minutes<\/strong> and it is ready. Easy!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29431 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-receta-300x150.webp\" alt=\"Rice with poached egg and rocket\" width=\"846\" height=\"423\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-receta-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-receta-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-arroz-receta.webp 1200w\" sizes=\"auto, (max-width: 846px) 100vw, 846px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p class=\"wp-block-paragraph\">If you want to take these recommendations further and adapt them to your goals, training and individual needs, at INDYA you can work with a <a href=\"https:\/\/getindya.com\/en\/athletes\/\">sports nutritionist<\/a> who will design and adjust a personalised nutrition plan for you.<\/p>\n<p class=\"wp-block-paragraph\">If you want to complement your <strong>online nutrition plan<\/strong> with an anthropometric assessment, visit <strong><a href=\"https:\/\/getindya.com\/en\/athletes\/sports-nutritionist-in-valencia\/\">INDYA\u2019s centre in Valencia<\/a><\/strong>, where the skinfold calipers are ready and waiting ;)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do white and brown rice differ in calories? Which should athletes choose? Our nutritionists explain.<\/p>\n","protected":false},"author":14,"featured_media":20092,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1],"tags":[],"class_list":["post-35729","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35729","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35729"}],"version-history":[{"count":2,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35729\/revisions"}],"predecessor-version":[{"id":35829,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35729\/revisions\/35829"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/20092"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35729"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35729"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35729"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}