Cream of rice is an increasingly popular ingredient among athletes thanks to its many nutritional benefits. Easy to digest and rich in complex carbohydrates, it is an excellent source of energy, ideal for optimizing your performance before, during, or after training. But how can you effectively incorporate this food into your daily meals to get the most out of it?
In this article, we offer several simple and delicious recipes to include rice cream in your diet. You'll also discover its nutritional benefits and practical tips for using it. By following these tips, you can maximize your bodybuilding results while enjoying yourself!
What is rice cream flour?
Rice flour is a product obtained by grinding rice, which creates a fine and light texture. This product is highly prized for its ease of digestion and its benefits in terms of rapid carbohydrate intake. When consumed after training, it helps quickly replenish muscle glycogen stores, which is essential for promoting recovery and preventing muscle fatigue.
Rice flour is often used in dishes like porridge , pancakes , and even waffles , due to its creamy texture when cooked in liquid. It is also gluten-free, making it ideal for those on a gluten-free diet or with food sensitivities.
Why is rice cream ideal for athletes?
A rapid and lasting energy supply
One of the main benefits of rice cream is its ability to provide carbohydrates, which are quickly absorbed by the body. Unlike other grains, it is easily digested and does not cause heaviness or digestive discomfort. This factor makes it particularly popular in the bodybuilding world, where providing a quick supply of energy is crucial, especially after intense workouts.
An easy-to-digest food to incorporate into a bodybuilding diet
Rice cream is particularly appreciated for its ease of digestion , making it an ideal choice for athletes. By avoiding bloating and digestive discomfort during training, it allows you to enjoy a light meal yet rich in essential nutrients. After intense exercise, rice cream offers a perfectly suitable option for recovery, providing carbohydrates without overloading the digestive system. It is a practical food that promotes good digestion while supporting the nutritional needs of athletes.
Rice Cream Recipe: Rice Cream Porridge
One of the most popular ways to consume cream of rice flour is in the form of porridge. This carbohydrate-rich dish can be easily adapted to suit your tastes and nutritional goals. For an even more indulgent and nutritious version, here's how to prepare this porridge with a variety of tasty toppings:
Ingredients :
- 50 g of rice cream
- 250 ml of water or milk (almond milk, cow's milk or plant-based milk)
- 1/2 sliced banana (optional)
- 1 handful of red fruits (strawberries, blueberries, raspberries, etc.)
- 1 tablespoon of peanut butter (for healthy fats and protein)
- A pinch of cinnamon or other spices according to your preference.
Preparation :
- Cooking the rice cream: In a small saucepan, add the rice cream flour and water or milk. Heat over medium heat, stirring regularly to avoid lumps.
- Stir until thickened: When the mixture begins to thicken (about 3-5 minutes), reduce the heat and cook for another 2 minutes.
- Add toppings: Once the rice pudding is cooked, remove it from the heat. To add even more flavor and nutrients, top your porridge with fresh berries, banana slices, and a spoonful of peanut butter. The combination of fruit and peanut butter adds a sweet and savory touch while boosting the dish's nutritional value with vitamins and healthy fats.
- Serve hot: Enjoy your porridge immediately to benefit from its energy-boosting benefits and creamy texture.
Rice Cream Pancake Recipe
Cream of rice flour is an excellent ingredient for making fluffy and flavorful pancakes. Perfect for an energizing breakfast or post-workout snack, these pancakes are a delicious way to incorporate carbohydrates and protein into your diet. Here's how to make this quick and nutritious recipe:
Ingredients :
- 50 g of rice cream
- 1 egg
- 100 ml of milk (vegetable or not, according to your preferences)
- 1 scoop of whey (optional, to increase protein content)
- 1/2 teaspoon baking powder
- A little butter or coconut oil for cooking
Preparation :
- Prepare the dough: In a bowl, mix all the ingredients (rice flour, egg, milk, whey, baking powder) until you get a smooth and homogeneous dough. You can adjust the consistency by adding a little more milk if the dough is too thick.
- Heat the pan: Heat a non-stick pan over medium heat and add a little butter or coconut oil to prevent the dough from sticking.
- Cooking the pancakes: Pour a small amount of batter into the pan for each pancake. Cook them for 2 to 3 minutes on each side, or until golden brown and slightly puffed. Carefully flip them with a spatula.
- Add toppings: Once your pancakes are ready, you can top them with jam , spread , fresh fruit, or even a little nut butter for an extra boost of protein and healthy fats.
Rice Cream Waffle Recipe
Rice cream waffles are a delicious and nutritious option for an energizing breakfast or snack. Here's how to make these light and crispy waffles:
Ingredients :
- 100 g of rice cream flour
- 1 egg
- 50 g of whey
- 100 ml of vegetable milk (or regular milk, depending on your preferences)
- 1 teaspoon of baking powder
- A little butter or coconut oil to grease the waffle iron
Preparation :
- Prepare the dough: In a bowl, add the rice flour, egg, whey, plant-based milk, and baking powder. Mix all the ingredients well until you get a smooth, even dough. If the dough is too thick, you can add a little more milk to adjust the consistency.
- Preheat the waffle iron: Meanwhile, heat your waffle iron and, if necessary, lightly grease it with a little butter or coconut oil to prevent the waffles from sticking.
- Cooking the waffles: Pour a sufficient amount of batter into your preheated waffle iron. Close the lid and cook the waffles for 3 to 5 minutes, or until they are golden brown and crispy on the outside but still soft on the inside. Cooking time may vary depending on your waffle iron, so adjust as needed.
- Top and Serve: Once the waffles are ready, serve them immediately with your choice of toppings. You can add spread , jam , fresh fruit like strawberries or bananas, or even a little peanut butter for an extra boost of protein and healthy fats.
Rice Cream Smoothie Recipe
A rice cream smoothie is a great way to incorporate rice cream flour into a quick and nutritious meal. Here's a simple and delicious recipe for an energizing smoothie, perfect after a workout or to kick-start your day:
Ingredients :
- 50 g of rice cream flour
- 1 banana
- 200 ml of vegetable milk (almond, soy, or coconut, according to your preference)
- 1 scoop of whey
- 1 handful of red fruits (strawberries, raspberries, blueberries, etc.)
- 1 teaspoon of peanut or almond butter (for healthy fats)
- A few ice cubes (optional, for a cooler, thicker smoothie)
Preparation :
- Blend the ingredients: In a blender, add the rice flour, banana, plant-based milk, berries, and peanut butter. If you'd like a protein-packed smoothie, you can also add your scoop of protein powder.
- Blend: Blend on high speed for 30 seconds to 1 minute, until the smoothie is smooth and creamy. Add ice cubes if you'd like a thicker, refreshing texture.
- Serve immediately: Pour into a glass and enjoy immediately to reap all the nutritional benefits. This smoothie can be a great post-workout snack or a quick and balanced breakfast.
How to adapt rice cream to your diet?
Vegan and gluten-free version
Rice cream is naturally gluten-free, making it an excellent choice for those following a gluten-free diet. It can be combined with plant-based milks (almond, coconut, etc.) for a completely vegan version.
Recipe adapted to bodybuilding goals
If you're a bodybuilder, you can boost the protein in your rice cream recipes by adding protein powder (e.g., whey or vegan whey ). This will help maximize muscle recovery after your workouts and stimulate muscle growth.
When to consume rice cream?
| Time of Consumption | Benefits | Idea of Consumption |
| Before training |
- Provides sustained energy through complex carbohydrates. - Prepares the body for exercise by slowly releasing energy. |
Rice cream porridge or rice cream smoothie 40 minutes to 1 hour before training to avoid fatigue and maintain performance. |
| After training (Recovery) |
- Replenishes muscle glycogen stores. - Promotes muscle recovery when accompanied by protein. |
Rice cream smoothie or rice cream pancakes with added protein (whey, peanut butter) to support muscle repair. |
| In the morning (Breakfast) |
- Stable energy intake to start the day well. - Easy to digest. |
Creamy rice porridge with fresh fruit for a complete, nutrient-rich breakfast. |
| As a snack |
- Provides a quick energy boost without weighing down the stomach. - Ideal for maintaining energy between meals. |
Rice cream waffles or rice cream pancakes as a light but nutritious snack. |
Conclusion: Rice cream, an ally in your sports diet
Rice cream is a simple yet incredibly nutritious food for athletes, especially those looking to maximize their post-workout recovery. Its light texture, easy digestion, and ability to provide quickly absorbed carbohydrates make it an ideal choice for bodybuilding and fitness athletes.
Whether in the form of porridge, pancakes, or waffles, rice pudding is a great way to combine flavor and nutrition. By incorporating it into your diet, you'll not only be able to support your physical performance but also enjoy delicious meals that are tailored to your goals.
Source :
- Kerksick, CM, Arent, S., Schoenfeld, BJ, Stout, JR, Campbell, B., Wilborn, CD, Taylor, L., Kalman, D., Smith-Ryan, AE, Kreider, RB, Willoughby, D., Arciero, PJ, VanDusseldorp, TA, Ormsbee, MJ, Wildman, R., Greenwood, M., Ziegenfuss, TN, Aragon, AA, & Antonio, J. (2017). International Society of Sports Nutrition Position Stand: Nutrient Timing. DOI: https://www.tandfonline.com/doi/full/10.1186/s12970-017-0189-4
