Brown Rice And A Weight Loss Diet For Bodybuilding

Brown rice is recommended for weight management because whole grains provide fiber and protein to keep you satiated, reducing snacking tendencies and overall calorie consumption, which leads to weight loss. Bodybuilders often want to reduce body fat and increase lean muscle, so they must pay particular attention to diet. Weight loss plans for bodybuilders should incorporate whole grains like brown rice and contain sufficient calories from a wide range of nutrient-dense foods, while also creating the negative energy balance necessary to lose weight.

Recommendations

The American Dietetics Association recommends athletes consume a carbohydrate-rich diet including whole grains like brown rice, whole wheat pasta and quinoa. Protein should come from lean sources like white fish, poultry and legumes. Athletes should consume between 20 to 35 percent of daily calories from heart-healthy fat sources like nuts, seeds, fatty fish and olive oils. The ADA says that strength athletes may require protein needs in excess of the general population, in which case, natural soy or whey-based protein supplements are recommended.

Weight Management

Like anyone else aiming to lose weight, bodybuilders must create an energy deficiency by consuming fewer calories than they expend. However, because training requires energy, bodybuilders should not cut intake to lows that negatively impact performance.
Since it takes a 3,500-calorie deficit to lose 1 lb. of bodyweight, a bodybuilder would have to reduce caloric intake by 500 calories per day to lose 1 lb. per week. Replacing refined carbohydrates, such as donuts, white rice and refined pasta, with brown rice can cut calories to help with weight loss.

Meals

Keep your calories in check and fuel your training with balanced meals and snacks designed to prepare your body for and recover from physical exertion. Brown rice, whole grain oatmeal or whole wheat pasta can be consumed as part of a complete breakfast with lean protein and steamed vegetables. The ADA recommends pre-workout snacks that are relatively high in carbohydrates and moderate in protein, such as 1/2 cup of brown rice with 1/4 cup of beans. One 1/2-cup serving of brown rice contains roughly 110 calories.

Warnings

According to author Louis Burke in "Practical Sports Nutrition," typical bodybuilding diets, which are often based on fads, can be extremely regimented and strict in limiting food choices. These diets are typically based on low-fat and high-protein foods. Burke cites research which shows that extreme caloric and food selection restrictions result in deficiency of micronutrients for bodybuilders. In general, athletes are at risk for calcium and iron deficiencies.