White rice is quickly digested and best eaten after an intense workout, along with a small amount of a high-protein food. If you are a diabetic, opt for basmati rice and a large portion of high-protein and moderate-fat foods, reducing the effect on your blood sugar, according to a 2003 article by Stephen Wong, Ph.D., and registered dietitian Susan Chung, published in the "Health & Fitness Journal."
Steamed White Rice, Eggs and Cheese
Steamed, short-grain white rice has 242 calories, 4g of protein, 53g of carbs and 1g of fat per 1 cup serving. This is the best rice to eat after a workout because it is easily digested. Place 1 cup of rice on your plate, spreading out a little. Fold one slice of 2 percent cheese in half, then fold each half into thirds. Distribute the cheese evenly over the hot rice. Slice two warm, hard-boiled eggs and arrange over the cheese. This meal has 452 calories, of which 20 percent of the calories come from protein, about 50 percent of the calories come from carbs and 30 percent from fat.
Brown Rice, Chicken and Broccoli
Brown rice has a subtle nutty flavor and goes well with baked or barbecued chicken drumsticks. Marinate the chicken in your favorite marinade for 24 hours then bake or grill it. Serve it with 1 cup of steamed brown rice and 1 cup of steamed broccoli florets. One cup of brown rice has 220 calories, 5g of protein, 46g of carbs and 2g of fat. This meal has 400 total calories, of which 30 percent of the calories come from protein, 50 percent of the calories come from carbs and about 20 percent come from fat.
Long-Grain White Rice, Beans and Cheese
Combine ½ cup of steamed long-grain white rice with ½ cup of black beans and ¼ cup of shredded cheese for a healthy meal. The rice has 105 calories, 2g of protein, 22.5g of carbs and a trace amount of fat. The black beans add 7g of fiber to further slow the digestion of the rice. Mix the rice and beans together then top with the shredded cheese. Heat the mixture in the microwave to melt the cheese. This meal has 315 calories, of with 19 percent of the calories come from protein, 54 percent from carbs and 27 percent from fat.
References
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., and Susan Chung, R.D.N.; Nov./Dec. 2003
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
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