White Vs Brown Rice For Fighters

It’s no secret that brown rice has more nutrients and is considered healthier than its white counterpart. But does white rice have its advantages for fighters? The answer is most definitely YES! The advantages and disadvantages lie in the timing.

Best Times to Eat White Rice

· Before Training – White rice digests easier than brown rice. White rice is a good source of quick energy. Fighters can pack in some extra energy before their training sessions.

· After Weigh-Ins / Before the Fight – After fighters weigh in, they are no longer obligated to watch their weight. It's usually a good idea to pack on as much calories in the form of carbs (carb loading) before the fight. Eating easily digestible carbs including white rice is the way to go.

Best Times to Eat Brown Rice

· After Training – Obviously the opposite of white rice, but here’s why. High-intensity athletes typically sweat out useful nutrients while training. Brown rice can replenish some of the lost nutrients and stay on top of their game.

· Consistently Throughout Fight Camp- Brown rice is rich in fiber which is not easily digested. Athletes are typically hungry after training and are often on a calorie deficit. Brown rice and other high-fiber foods can help avoid overeating and minimize the risk of missing fight weight for weigh-day.

Conclusion

It basically comes down to simple and complex carbs. Simple carbs like white rice are great for quick energy. Complex carbs are great for reducing appetite, more vitamins and minerals, and releasing energy slower for consistent energy throughout the day.