Guides Nutrition Training Notes

Wild Rice

Author:

Updated on

Unlock your full potential by engaging with our experts and community! Have questions about your fitness journey or looking for expert advice on weightlifting techniques? Don’t hesitate — leave a comment below and Sergii Putsov will provide a personalized answer and insights to help you reach your goals.

Torokhtiy is reader-supported. Some links are affiliate links, and we may earn a commission at no extra cost to you. See our disclosure page for details.

Wild Rice

A lot of athletes and devotees of a healthy lifestyle use white rice in their diet. However, this is not a very useful product, because other than being a source of carbohydrates, it gives practically nothing to the body. In order to maximize the benefits of what we eat, I suggest changing from your tasteless, lumpy white rice to black  rice or non-polished rice.

    There’s several reasons why:

Subscribe!

Get useful tips, expert insights, and in-depth analysis of training programs & nutrition plans to get the most out of your performance.

  1. Black rice is a cereal that is really rich in useful substances and which, unlike white rice, should be consumed a couple of times a week by everyone! This is because it contains almost 24 grams of protein in one cup. The amino acid profile has a large number of essential amino acids – lysine, valine and tryptophan, up to 45%.
  2. About 10 grams of fiber  in a cup makes this cereal an amazing healer of our gastrointestinal tract, promoting the development of the right kind of microflora.
  3. Black rice is famous for a large B vitamin content. Niacin  content is 50% of the diurnal norm! Vitamins B1, B2, B5, B4, B6 and B9 are also present in the amount of up to 20% of the diurnal norm! All these important micronutrients have a beneficial effect on the functioning of the liver and nervous system.
Black rice
  1. Black rice contains magnesium, phosphorus, potassium, copper, zinc, manganese and even iron in high enough amounts to be beneficial.
  2. Black rice gets its color because of special biochemical substances – anthocyanins. These are plant glycosides , which have very surprising characteristics on the human body! They actually take part in the assimilation of glucose by muscle cells, which is very helpful to body builders and healthy-minded individuals alike.
  3. Black rice contains cyanidin in a bound state with glucose-cyanidin-3-glucoside  as well as peonidin. Thanks to these substances, black rice reduces blood sugar, affects adipocytes  and increases the level of adiponectin, a hormone that has unique functions, one of which is the reduction of inflammatory processes in the body.
  4. Substances in black rice have a strong antioxidant capacity – they bind free radicals and promote the prevention of aging and cell mutations.

🔻Maximum Performance Nutrition Program

Unlock your maximum potential with our Maximum Performance Nutrition Program. Tailored for weightlifters, this program offers serving-based diet planning, no food weighing required.

Perfectly complement your training for efficiency, body composition, competition prep, and weight class adjustments. Optimize performance, carbs, meal timing, and supplements.

Maximum Performance Nutrition Program

Weightlifting Meal Plan Details:

  • 🔹Easy step-by-step instructions;
  • 🔹Serving control basis with no food weighing;
  • 🔹Calorie intake is calculated for body mass;
  • 🔹Adapts to your training schedule;
  • 🔹Detailed guidance on progress tracking;
  • 🔹Meal timing and serving sizes master tools;
  • 🔹One-time payment for unlimited access.

Level up your game today!💥💪

In addition to all the above functions, this product is simple enough to cook, can be served as a side dish for meat or fish, and even be used in salads.

About 70 grams of carbohydrates in 100 grams of black rice will give an athlete a tremendous amount of energy before training, and activities such as weightlifting will become much easier.

You may like it:

I have one more reason to add to this list, and it might be the simplest reason of all – taste. Wild rice has flavor!

Related articles:

You might be interested in:

Why Trust Us?

With over 20 years in Olympic weightlifting, strength training, nutrition coaching, and general fitness our team does its best to provide the audience with ultimate support and meet the needs and requirements of advanced athletes and professional lifters, as well as people who strive to open new opportunities and develop their physical capabilities with us.

By trusting the recommendations of our certified experts in coaching, nutrition, and sports training programming, as well as scientific consultants, and physiotherapists, we provide you with thorough, well-considered, and scientifically proven content. All the information given in the articles concerning workout programming, separate exercises, and athletic performance, in general, is based on verified data.

The product testing process is described in more detail here.

Sergii Putsov

Author: Sergii Putsov
Head of Sport Science, PhD

Experience: 20 years
Best ResultsSnatch – 165 kg,
C&J – 200 kg

Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.

View author’s page

Still have questions after reading our article? Unlock your full potential by engaging with our experts and community! Don’t hesitate — leave a comment below and Sergii Putsov will provide a personalized answer and insights to help you reach your goals.

Ask Expert

Your email address will not be published. Required fields are marked *