White Rice or Brown Rice For Bulking?

Rice is a great source of carbohydrates and is the staple food for many cultures which is to more than half of the world’s population, rice is rich in carbohydrates and fiber are low in fat and sugar, which is easily digestible, gluten-free, and a good source of Vitamin B.

brown vs white rice

Differences between white rice and brown rice

when we look at the main difference between brown and white rice; brown rice is whole grains as the bran and germ remain intact, which is rich in fiber, several minerals, and vitamins. Whereas, white rice goes through refinement to remove the bran and germ, making it easier to cook and has a fluffier texture and with a milder taste, while brown rice has a nuttier taste and is chewier.

Brown and white rice nutrition

Brown rice has a good source of Magnesium, Thiamine, and Niacin, while a four-ounce serving of brown rice contains 127 calories, 0.7g fat, 26g total carbohydrates, 2g fiber, and 2.6g protein.
White rice can have lesser traces of vitamins and minerals, because of which processed minerals and vitamins are added, making it much nutrient-dense as compared to brown rice. A four-ounce serving of white rice has 147 calories, 0.2g fat, 33g carbohydrate, and 2,7g of protein

Which rice is best for body building?

When it comes to gaining lean mass, calorie intake is an important factor. Rice is rich in carbohydrates can help in bulking up, intake of high carb contents helps in better storage of glycogen in our muscles, resulting in better performance during workouts as it fuels it. Not only it, but carbs also promote an insulin response to the body promoting weight gain.

White rice has a lower glycemic index and higher carb content. This indicates that white rice is best as a pre and post-workout meal, resulting in better performance and faster recovery. Most athletes and bodybuilders go for white rice as it has higher sugar content and is easier in absorption, essential during training and bulking too.


Brown rice has major health benefits with added nutrients, but both brown and white rice can give plenty of carbohydrates though they may have slight differences depending on their type. Bulking up will mostly depend on your overall diet and the type of training you incorporate.

also read: Trans Fat Are Bad Fat For Health

and, 9 Tricks to Help You Start Working Out and Actually Stick to It

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