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cooked, long grain
130
Calories
2.7g
Protein
0.3g
Fat
28g
Carbs
0.4g
Fiber
0g
Sugar
1mg
Sodium
0.1g
Sat Fat
205
Calories
4.3g
Protein
0.4g
Fat
44.5g
Carbs
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High GI foods spike blood sugar quickly. Best used post-workout for fast glycogen replenishment.
Overview
The bodybuilding staple carb. Easy to digest, pairs with any protein, and is very cheap.
Meal Timing
Ideal post-workout when fast carbs aid glycogen replenishment. A staple carb source.
Protein
White Rice is not a protein source. Its role is providing clean carbohydrates.
White Rice works well in a calorie deficit. Good macro ratios support your cut.
White Rice supports a calorie surplus. Useful for balanced meals during a bulk.
Calorie Context
At 130 cal per cup cooked with 28g carbs, white rice is a straightforward carb source.
Comparison
Higher glycemic than brown rice (68 GI) but easier to digest. Less fiber but better post-workout.
Yes, White Rice works well during a bulk. With 2.7g protein per 100g, White Rice is not a protein source. Its role is providing clean carbohydrates.
White Rice has a glycemic index of 73, which is classified as High. High GI foods spike blood sugar quickly. Best used post-workout for fast glycogen replenishment.
Ideal post-workout when fast carbs aid glycogen replenishment. A staple carb source.
Higher glycemic than brown rice (68 GI) but easier to digest. Less fiber but better post-workout.
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