Can you eat rice before the sport starts?

Before exercise, the body needs energy intake to stay strong during exercise. However, there is news stating that eating rice before exercise is not allowed. Is that true?

Can you eat rice before exercising?

Eating rice before exercise, of course you can. Rice is one of the recommended sources of carbohydrates to eat before exercising. Based on information from USA Rice Information, rice contains more carbohydrates than potatoes for the same portion.

Reporting from the American Heart Association page, the American College of Sports Medicine states that consuming adequate food and fluids before, during, and after exercise is highly recommended.

This helps maintain blood sugar levels during exercise, maximizes performance, and speeds up post-workout recovery. Carbohydrates, protein, and fat are the three main nutrients that should be consumed before exercising.

Is it better to eat brown or white rice before exercise?

Brown rice is a source of carbohydrates that is recommended to be eaten before exercising. This is because brown rice is a source of complex carbohydrates which can be a long-term source of energy.

Compared to simple carbohydrates such as white rice, brown rice is absorbed by the body more slowly. The reason is, brown rice has a low glycemic index and high fiber content.

When absorbed more slowly, a person has more energy reserves during exercise. That way, he won't get limp easily.

Meanwhile, white rice as a simple carbohydrate group is usually absorbed very quickly. This is at risk of making a person experience a decrease in energy before the exercise is finished.

Don't eat white rice if you rarely exercise

Brown rice is better. But that doesn't mean you shouldn't eat white rice before exercise. White rice is also good for those of you who do strenuous exercise, such as lifting weights.

Its high glycemic index value can make sugar absorption faster. That way, the body's fuel can also be obtained faster so that it is quite profitable for strenuous exercises.

In addition, white rice is also considered safe for consumption by anyone because it will not cause allergy symptoms or digestive problems. White rice is considered a source of easy-to-digest carbohydrates and has been shown to meet nutritional recommendations for exercise.

But keep in mind that white rice is not a good choice for those of you who exercise less than 4 times per week or have metabolic diseases. We recommend that you eat brown rice as a healthy food and nutrition to keep your body in shape during and after exercise.

When is the right time to eat?

So that digestion is not disturbed, try to eat rice plus other side dishes 2 to 3 hours before exercise. The goal is that the body has enough time to digest food which will later be used as an energy source. Apart from that, it also keeps your stomach from feeling sick and nauseous after exercising.

However, if you plan to eat something other than rice, eat it 30 to 60 minutes before starting the exercise. If you only have 5 to 10 minutes, eat a fruit such as a banana or apple as a stomach booster.