Long-grain rice, such as jasmine rice, is rice whose grains are at least five times longer than they are wide. Enriched long-grain rice is simple, regular, long-grain rice, usually white, that has had restored to it the vitamins and nutrients lost during the milling process. There are several factors to consider when determining whether enriched long-grain rice is a good post-workout meal, including the role carbohydrates play in replenishing glycogen stores and other important components of a post-workout meal.
The Role of Post-Workout Carbohydrates
During periods of intense exercise, especially strength-training routines, muscles make use of the body's glucose and glycogen stores for energy. Eventually, the body depletes its blood glucose and glycogen stores, triggering cortisol, a hormone that, according to BodyBuilding.com, signals the body to convert muscle protein into glucose. This process can lead to a decrease in muscle mass following an intense workout, rather than an increase. However, the consumption of carbohydrates -- such as fruits and vegetables, sugar, and rice and other grains -- replenishes the body's glycogen stores so that cortisol is not released. In addition to replenishing glycogen stores, consuming post-workout carbohydrates also triggers an increase in the body's insulin production, which aids in the development of muscle mass.
Carbohydrates Plus Protein
While carbohydrates such as enriched long-grain rice are an important component of a post-workout meal, the benefits can be enhanced by including proteins. A 2002 study that was reported in the "Journal of Applied Physiology" noted the benefits of a post-exercise meal that includes both carbohydrates and proteins. During the study, athletes exercised intensely before receiving nutritional supplements consisting of either carbs only or a carbohydrate-protein combination. After four hours, the athletes' muscle glycogen concentrations were measured, with results showing that the carb-protein mixture replenished glycogen by 38 percent more than the carbs-only supplement. MayoClinic.com recommends consuming a meal of carbohydrates and protein within two hours of completing intense exercise.
Good Post-Workout Meals
Enriched long-grain rice is an excellent carbohydrate component of any post-workout meal and can be combined with tuna or chicken to provide a protein component. Other great post-workout meals include a sandwich with meat or peanut butter, string cheese and crackers, nuts and fruit, or a protein shake mixed with berries or other fruit. In reality, any meal consisting of proteins, such as meat and dairy, as well as any carbohydrate, preferably complex carbs, is a good post-workout meal that will increase glycogen stores and maximize fitness gains.
Arguments Against Post-Workout Carbohydrates
While most experts agree that carbohydrates such as enriched long-grain rice are an important component of post-workout meals, arguments exist against the intake of post-workout carbohydrates. One study, for example, showed that including carbohydrates in post-workout protein shakes did not provide any benefits in protein synthesis. In addition, some argue that post-workout carbohydrates increase glycogen stores, and also stop the body from using fatty acids as energy, thereby inhibiting the body's ability to lose body fat; therefore, people whose workout goals include weight loss might want to avoid including carbohydrates like enriched long-grain rice in their post-workout meals.
References
- MayoClinic.com: Eating and Exercise; 2010
- BodyBuilding.com; Post-Workout Carbs; Jim Brewster
- BodyBuilding.com; Three Reasons For Ditching Post-Workout Carbs; Mark McManus
- "Journal of Applied Physiology"; Early post-exercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement; John L. Ivy, et al.; July 2002
- iVillage Health; The 5 Best Post-Workout Foods; Jonny Bowden, PHD; 2010
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