Rice cakes are a common component in many weight-loss diet plans, since they are fairly low in calories. However, bodybuilders tend to base their diets around higher-calorie, protein-rich foods, as these provide the energy they need to train, repair and grow muscle. Despite this, rice cakes can still be a great food choice for bodybuilders, and are an ideal food to help fuel gruelling workouts.
Calories
A large rice cake contains around 50 calories. Considering most bodybuilders will consume several thousand calories per day when trying to build muscle, this may make rice cakes seem like a poor food choice. However, when trying to lose weight for a competition, they are a perfect choice, helping you to feel fuller without adding too many extra calories.
Pre-workout
Eating the right foods before your training sessions is vital, as they provide the energy for you to train. Nutritionist Lyle McDonald recommends having a small amount of protein and carbs before you train to help raise your blood glucose levels slightly, and to start pushing amino acids into your muscles. Rice cakes are a great pre-workout choice, as they provide you with the carbohydrates you need, without sitting too heavily on your stomach.
Post-workout
According to bodybuilder Dr. Clay Hyght, a higher-carb meal 45 to 60 minutes after your training session is vital if you wish to build muscle optimally. Dr. Hyght suggests having some complex carbohydrates to help boost your insulin levels and refill your glycogen storage, both of which are needed when building muscle. White or brown rice cakes are a perfect choice for this, as they are composed almost entirely of carbohydrates.
Convenience
Many bodybuilding diets require you to eat several times, every day, at two- to three-hour intervals. For most people with a job, and a hectic social and family life, sitting down and eating a full meal six or seven times per day is inconvenient. Rice cakes, by contrast, are easily transported and eaten, and a great source of carbs. Try swapping two of your meals for rice cakes with a protein shake, or a small amount of meat or fish.
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