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  1. #1
    Registered User Hardgains21's Avatar
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    White rice vs Brown rice

    I’m new to this forum and to lifting. I’m starting my journey as a hardgainer but I have a question about carbs. Idk if it matters but I’m 6’2, 150 lbs, and 21 y/o.

    So I work construction and I’m very active all day. I know brown rice is a complex carb but I also read that white rice is beneficial directly after a workout. So do you guys recommend I eat brown rice with my meals all day or would white rice help keep up with my constant exercise? Or perhaps a mix?
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    Registered User TheUnderdog83's Avatar
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    Recent studies have shown nutrient timing to be of little importance for resistance trained individuals, other than it is best to space out your protein 3-4 times throughout the day.

    While non-bleached foods (brown rice, wheat bread) are generally more nutritious in one way or another, that small nuance won’t make a difference when it comes to building muscle. Hit your macros for the day, make sure to mix in some fruits and veggies, and eat a variety of foods. Read the link in my signature below about nutrition.
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    A great guide to nutrition: https://forum.bodybuilding.com/showthread.php?t=173439001&p=1481919401&viewfull=1#post1481919401
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  3. #3
    Registered User hardyboysare's Avatar
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    Overall it will make no difference body composition wise.
    And health wise will make little to no difference as long as you have a varied diet and not struggling to get your daily level of fiber and magnesium. If you do struggle then brown rice is technically more nutritional but not a lot of difference exists.
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  4. #4
    Gaintaining Mrpb's Avatar
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    Many people have trouble reaching 38 gram fiber per day. Eating the rice with more fiber can help you reaching this goal.
    Recommended science based fitness & nutrition information:
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    Brown rice every day . More fibres equals better for your digestive sytem . If you need the extra calories always go with the least processed foods
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    Never accept defeat! backinthegymbro's Avatar
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    Brown rice is a bit healtiher but not that much. Just eat what you think tastes best.
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    Registered User ucsumma's Avatar
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    The difference is marginal.

    Try both and see which one digests better for you. I've shifted to all white rice (Jasmine and Sushi Rice) and will never go back to brown.
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