Rice is one of our most favorite foods. We can make it in so many different ways, adding thousands of flavors. Bodybuilders fall in love with rice. Rice has quality carbohydrates that can support bulking efforts in a few different ways. When you have a higher carb intake, then it supports more glycogen storage in muscles, which helps fuel your workouts. An intense workout will significantly deplete sugar in your muscles.
When you eat the proper carbohydrates, then they can replenish what has been used. Athletes want white rice as a great carbohydrate choice to accomplish this goal because white rice ranks high on the glycemic index. White rice is the most commonly consumed type of rice, but brown rice is widely recognized as a healthier option. This is a reason why more people prefer brown rice.
Rice recipes for a good physique:
If you are a rice lover and you want to add it to your bodybuilding diet, then you are in the right place. Here we give you some rice options which you can choose whenever you want. They are tasty and at the same time, they will make your good body.
Chicken and fried rice:
This is a healthy version of the rice recipe, which will give you a good dose of protein and carbohydrates to get you through the afternoon. You can easily make this recipe the night before and then, store it in your fridge to grab quickly on your way out the door. From this recipe, you will get 91 calories, 7 grams carbs, 10 grams protein, and 3 grams fat. You will need just 15 minutes to make it and it is for 4 servings.
For this recipe, you will need the next ingredients: ¾ cup low–sodium chicken broth; 1/8 cup onion, finely chopped; 1/8 whole mushrooms, sliced; 1/8 cup, chopped green bell pepper, chopped; 2 large egg whites; 3 oz chicken breast; ½ tablespoon olive oil; ½ tablespoon soy sauce and ½ cup brown rice. First, you need to dice chicken breast and stir fry in one teaspoon of the olive oil until tender and set it aside. Then, heat the remaining oil in the pan and pour in egg whites, stirring until cooked.
Then, remove it from the pan and set side with the chicken. Then, pour in the chicken broth and soy sauce into a pot and bring to a boil. You should turn down the heat, add in vegetables along with rice, cover, and simmer for 5 – 10 minutes or as indicated by the package directions. When it is finished, stir back in the chicken and egg whites and gently pan fry for one to two minutes until slightly crispy. Finally, serve it.
Healthy brown rice pudding:
Many bodybuilders do not consume chocolates due to sugar, but in some cases, they have sweet tooth. You can try this protein-packed and flavor-filled dessert. It is rich in omega fats due to walnuts in it. Also, it has medium-chain triglycerides from the coconut. From this recipe, you will get 316 calories, 36 grams carbs, 17 grams protein, and 12 grams fat. You will need 65 minutes to make it and it is for 4 servings.
For this recipe, you will need the next ingredients: ¼ cup walnuts, chopped; ¼ cup coconut flakes; ½ cup dried cranberries; 1 teaspoon cinnamon; 3 tablespoons natural almond butter; 1 teaspoon vanilla extract; 2½ cup almond milk; ½ teaspoon table salt; 2 scoops vanilla whey protein powder; 1 cup brown rice. You need to preheat the oven to 400 degrees F. Then, you need to cook the rice bestow to the package directions.
In a large bowl, you should combine 1½ cup almond milk, cooked brown rice, cinnamon, cranberries, coconut, almond butter, vanilla extract, and salt and protein powder. Then, place the mixture in an oven-safe dish and top with walnuts. Then, bake it for 40 – 50 minutes and stir in an additional cup of almond milk to moisten and serve it immediately.
Herb chicken rice soup:
If you want to have a quick meal, then this soup is one of the best for you. You can double or triple this recipe and then freeze it in individual containers for an easy lunch you can bring to work. From this recipe, you will get 210 calories, 10 grams carbs, 34 grams protein, and 4 grams fat. You will need 25 minutes to make it and it is for 4 servings.
For this recipe, you will need the next ingredients: salt and pepper to taste; 1 teaspoon, basil leaves, dried; 1½ teaspoon ground oregano; 1 clove garlic, minced; 1 bay leaf; 1 cup water; 2 cup low–sodium chicken broth; 2 chicken breast, cut into cubes; ½ cup strips or slices carrots; ½ cup stalk celery; 1 cup broccoli; ½ cup mushrooms, sliced; ¼ cup, sliced onions; ¼ cup brown rice.
Firstly, you need to cook the rice according to package directions. Then, in a separate pot, heat the chicken broth and water over medium heat and add bay leaf. When it is boiling, add diced vegetables and chicken. Then, simmer for 4 – 8 minutes or until chicken is cooked and vegetables have reached desired tenderness. Then, add garlic, spices, and brown rice and simmer for another two to three minutes.
Brown rice apple cinnamon pancakes:
If you want a gluten-free and non – flour pancake breakfast, then this recipe is right for you. From this recipe, you will get 284 calories, 46 grams carbs, 17 grams protein, and 3 grams fat. You will need 15 minutes to make it and it is for 3 servings.
For this recipe, you will need the next ingredients: 1 medium apple, red; 2 tablespoons fat–free cream cheese; 1 teaspoon cinnamon; ½ tablespoon olive oil; 1 teaspoon baking powder; 2 tablespoons unsweetened applesauce; 1 serving 1 packet Splenda, brown sugar blend; ½ cup rice flour; ½ cup vanilla whey protein powder; ½ cup skim milk and ½ cup brown rice. You need to heat the stove to 350 degrees F.
Then, slice an apple and sprinkle with ½ teaspoon of cinnamon and two tablespoons Splenda. Put it on a baking tray and bake for four to five minutes or until tender. In meanwhile, you should combine cooked rice, milk, ½ teaspoon cinnamon, baking powder, oil, applesauce, 1/8 cup Splenda, rice flour, and protein powder in a bowl. Then, heat a large, non – stick fillet over medium heat.
Then, pour batter onto skillet in small circles. Then, flip after two to three minutes or when edges begin to turn golden. Then, cook for another one to two minutes. When pancakes are done, then smear with fat–free cream cheese and top with cooked sliced apple and serve it immediately.
It is an aromatic dish, rich in carbs and protein and this is a reason why it is a healthier option for bodybuilders and weight watchers. From this recipe, you will get 385 kcal, 44 grams of protein, and 27 grams of carbohydrates. For this recipe, you will need the next ingredients: 1 dash spices, pepper, black; 1 dash salt, table; 1.2 oz of 3 fruits without skin and seed, avocados, raw, California; 0.7 oz onion, red, raw; 0.2 oz wedge yields Lemon juice, raw; 6.1 oz can Fish, tuna, white, canned in water, without salt, drained; 3.5 oz Basmati rice.
Firstly, you should take 100 grams of Basmati rice and boil it for 20 minutes. Then, add the cooked rice to the bowl and add strips of red onion into the rice. Then, add fresh tuna and avocado pieces into rice. Then, add little lemon juice into rice and add pepper and salt to taste, and serve it hot.
Vegan rice protein shake:
You will need just 5 minutes to make this simple vegan shake. It is for one serving. You will get 23 grams protein, 22 grams carbs, 3 grams fat, and 215 kcal. It is an all-natural protein shake and it is an incredible post-workout drink. You will need 8 oz glass rice milk, natural; 1 scoop soy protein, neutral flavor. You should mix these two ingredients and drink them.
Texas brown rice:
It is a complete meal for a busy weekend night. Also, it looks great on the plate, so you can make it for your guests. You will need 15 minutes to make it and it is for 4 servings. From this recipe, you will get 275 calories, 34 grams carbs, 24 grams protein, and 5 grams fat. You will need the next ingredients: ¼ avocado; ¼ cup reduced-fat cheddar cheese, shredded; ½ cup salsa; 1 cup low–sodium black beans; ½ onion, diced; 1 red bell pepper, sliced; ½ cup corn; 1 tablespoon taco serving; ¼ cup water; 1 piece chicken breast, shredded; 1 cup brown rice. You need to cook the rice according to package directions.
Then, add water to a skillet and bring it to a boil. Then, add diced vegetables and taco seasoning and simmer it for 5 minutes. At the last minute, you should add corn, rice, black beans, and chicken. Then, add salsa and heat for another one to two minutes. In the end, top with shredded cheese and a slice of avocado before serving.