Rice Or Potato Before The Workout For Better Performance: 2 Important Carbs

Rice or potato before the workout? This is the question that any athlete or ordinary person who exercises may ask themselves. In this article on Rambodfit, we will answer this question based on research and scientific data.

We may look for various supplements or even unhealthy drugs to perform better during exercise. However, with science-based information, you can reach your goal without hurting yourself. Right timing and amount of rice or potato before a workout can improve performance.

The more you know about nutrition timing, especially carbohydrates, the better you know how to manage your energy for better performance in sport. Rice or potato before a workout can both be beneficial, but we will dive into these carbs, and analyze which one can be better?

Which Carbohydrate? Rice Or Potato Before The Workout

When it comes to performance and energy systems in exercise, carbohydrates play an important role in it.

During moderate to high intensity exercises, carbohydrates play an important role as an energy source. They are broken down into glucose, which is stored as glycogen in the muscle and the liver.

Rice and Potato have almost the same amount of Glycemic Index(GI) which makes them quite similar in the mechanism and performance. however, there are some small differences, including the type of rice or potato before the workout, you are consuming, for example, white rice or brown rice, or white potato or sweet potato.

Rice as a Pre-Workout Fuel

Rice, particularly whole grain varieties like brown rice, is a staple carbohydrate source that offers numerous benefits for those engaged in regular physical activity.

 1. Steady Energy Release:

Brown rice has a moderate glycemic index, meaning it provides a gradual release of glucose into the bloodstream. This steady energy supply is beneficial for sustaining endurance during workouts.
 2. Nutrient-Rich:

Beyond carbohydrates, brown rice is rich in essential nutrients such as magnesium, phosphorus, and B vitamins. Magnesium supports muscle and nerve function, while B vitamins play a crucial role in energy metabolism.
 3. Digestive Health:

The fiber content in brown rice aids in digestion and helps maintain stable blood sugar levels, contributing to overall metabolic health.

Incorporating Rice into Pre-Workout Meals

To maximize the benefits of rice as a pre-workout food, consider the following meal ideas:

• Chicken and Rice Bowl: Combine grilled chicken breast with brown rice and steamed vegetables. This meal offers a balance of lean protein and complex carbohydrates, ideal for consumption 2-3 hours before exercising.
• Rice and Bean Salad: Mix brown rice with black beans, corn, diced bell peppers, and a light vinaigrette. This vegetarian option provides both carbohydrates and plant-based protein.

Potato as a Pre-Workout

Potatoes, including both white and sweet varieties, are versatile and nutrient-dense options for athletes and fitness enthusiasts.
 1. High Carbohydrate Content: A large potato contains approximately 65 grams of carbohydrates, making it an excellent source for replenishing glycogen stores before exercise.
 2. Rich in Potassium: Potatoes are high in potassium, an electrolyte essential for muscle function and preventing cramps during workouts. A large potato can provide about half of the daily recommended intake of potassium.
 3. Antioxidant Properties: Sweet potatoes, in particular, are rich in beta-carotene and anthocyanins, compounds with antioxidant properties that support recovery and reduce inflammation.

Incorporating Potatoes into Pre-Workout Meals

Here are some practical ways to include potatoes in your pre-exercise nutrition plan:

• Baked Sweet Potato with Cottage Cheese: Top a baked sweet potato with low-fat cottage cheese and a sprinkle of cinnamon. This dish combines complex carbohydrates with protein, suitable for consumption 2-3 hours before working out.
• Potato Puree: For endurance athletes, consuming potato puree during exercise is as effective as commercial carbohydrate gels in maintaining blood glucose levels and sustaining performance.

More recipes are available at Healthline if you want to have a variety of healthy diets.

Timing and Portion Sizes

The timing of the pre-workout meal is crucial for better performance during exercise, and it can comfort your digestion while exercising.

Consuming a balanced meal containing carbohydrates, protein, and fat 2,3 hours before a workout is suggested. This way you give your body time to digest and absorb the meal.

30-60 minutes before exercise, try to have a small and easily digestible snack high in carbs, especially carbohydrates with moderate GI to fuel your body even during the workout.

Like I mentioned before, rice or potato before the workout is not that much different, however, the amount you consume is important.

• For light exercise it is better to consume around 15-30 grams of carbohydrates. For example, yoga.
• For moderate intensity workouts, like weight lifting and jogging, 30-50 grams of carbs is suggested.
• For high intensity workouts like sprinting, 50-100 grams of carbs is better to be consumed.
• And lastly for endurance trainings like a marathon, something around 100-150 grams of carbs should be consumed.

Conclusion

To sum up this subject about rice or potato before the workout, it should be mentioned that they are both beneficial for performance only if consumed properly. Rice or potato before the workout can have a little difference due to GI and the rate of boosting energy.

As an athlete, you should be able to know how much and when to consume carbs to have a better performance.

For more information about nutrition science, you can check the contents below:

• 10 Important Tips For a Healthy Diet In Busy Teens
• Best Protein Timing For Muscle Growth: 4 Science Suggested For Natural Athletes
• Top 6 Powerful Anti-Inflammatory Foods For Recovery In Sports

FAQs