Rice cakes are small, round, crunchy snacks made from brown or white rice or a combination of both. Rice cakes differ from traditional rice in that the rice is puffed, which makes the snacks more calorie-dense than regular rice. Because they are low in calories, rice can be beneficial to athletes in some circumstances, but are not good for other athletes.
Calorie Content
Rice cakes are low in calories, as a 9-g rice cake provides only 35 calories, an amount that could be burned off in six minutes of low-impact aerobics. Because sports are physically demanding, athletes have higher calorie needs than sedentary individuals, so using rice cakes as a primary source of calories would be inefficient. However, the low calorie content makes rice cakes ideal for some athletes, such as fitness and figure competitors dieting for competitions or wrestlers cutting weight.
Fat Content
Rice cakes do not contain any fat, which keeps the calorie content low. Dietary fat is crucial for proper growth and development, and research from the October 2010 issue of the "Journal of the International Society of Sports Nutrition" indicates that essential fats can aid in muscle growth. However, the lack of fat in rice cakes can be an advantage if you consume them before training or endurance events. This is because eating too much fat before exercise can cause cramps.
Carbohydrate Content
Rice cakes are low in carbohydrates, with just 7 g per cake. However, none of the carbohydrates comes from sugar, which makes rice cakes a good choice for pre-exercise meals, if you eat enough to fuel your performance. Too much sugar can cause you to crash, whereas complex carbohydrates such as those found in rice can provide sustained energy. If you are dieting for bodybuilding or another sport, the low carbohydrate content can be beneficial.
Protein Content
Rice cakes are very low in protein, as each provides just 1 g. Protein is vital for building muscles and maintaining muscle mass while dieting, so it is important in every sport. If you compete in a sport that prioritizes muscle mass and strength such as power lifting, bodybuilding or football, you may wish to limit your intake of rice cakes to make room for protein-rich foods.
References
- LIVESTRONG.COM MyPlate: Calories in Quaker Rice Cakes Original
- MayoClinic.com: Exercise For Weight Loss: Calories Burned in 1 Hour; Dec. 2009
- "Journal of the International Society of Sports Nutrition"; Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition, and Salivary Cortisol in Healthy Adults; E.E. Noreen, et al.; Oct. 2010
- Yorktown Crew: Nutrition for the High School Rower
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