Crème de riz muscu

Increasingly present in athletes' dietary routines, rice cream is now a benchmark in sports nutrition.

Appreciated for its simplicity and carbohydrate richness, it is a strategic choice for bodybuilders, whether they are in a bulking phase or a cutting phase.

What is rice cream?

Manufacturing: pre-cooked rice flour

Rice cream is a food preparation made from pre-cooked rice flour. This flour is obtained through a multi-step process:
-Whole rice is first steam-cooked, then dehydrated before being finely ground.

This pre-cooking is a key element that improves the solubility of the flour and its ability to hydrate quickly during preparation. This process differentiates rice cream from classic rice flour, which is not pre-cooked and requires longer cooking. Thanks to this method, rice cream is instantly ready to use, making it very practical for a quick meal.

Texture: soft, smooth and creamy

Once mixed with water or hot milk, rice cream forms a particularly soft, smooth and creamy texture, very pleasant on the palate. This consistency is due to the fineness of the flour and the pre-cooking that facilitates liquid absorption.

This light texture makes rice cream a versatile food, appreciated at any time of the day: before or after training for an energy boost, for breakfast to start the day well, or as a snack.

Compared to other flours or cereals, rice cream stands out for its ability to create a perfectly smooth mixture when properly prepared, which significantly enhances the taste experience.

Digestibility and tolerance

The specific pre-cooking of rice cream plays a key role. Indeed, this process partially breaks down the starch contained in the rice, making the carbohydrates more accessible and less likely to cause digestive discomfort such as heaviness or bloating.

This digestive quality is particularly appreciated by athletes, as it allows rice cream to be consumed before training.

Nutritional value: a source of carbohydrates

From a nutritional perspective, rice cream is primarily composed of complex carbohydrates extracted from rice. These carbohydrates are rapidly absorbed and provide readily available energy for different parts of the body.

They are found notably in the blood in the form of glucose, essential for feeding cells, but also in the form of glycogen stored mainly in the liver and muscles.

Why adopt it for bodybuilding?

Ideal carbohydrate source for athletes

Rice cream is a valuable source of carbohydrates, a large part of which is stored as reserves in the muscles. These reserves are particularly important for athletes, as they represent a form of energy available locally during physical exertion.

Suitable for both bulking and cutting

Whether the goal is bulking or cutting, rice cream has its place in an athlete's diet.

• In bulking, it helps increase overall caloric intake in a controlled manner, providing a source of carbohydrates that can be easily adjusted according to needs.
• In cutting phase, rice cream is a carbohydrate of choice while limiting caloric excesses.

This nutritional flexibility explains why rice cream is often incorporated into athletes' diets, regardless of their goal.

Recipes and customization: a versatile daily base

One of the great assets of rice cream is its culinary versatility. Its soft texture and taste make it an easy food to integrate into different types of diets, whether for bulking, cutting, or simply for a balanced diet.

Basic recipe: simple and quick

To prepare a creamy rice cream in just a few minutes, here is the basic recipe to adapt according to your needs:

• 50 g of rice cream,
• 150 ml of water or milk (plant-based or animal).

Heat over medium heat for 3 to 5 minutes, stirring constantly until the texture is thick.

Once the base is ready, you can enrich it according to your nutritional goals.

Rice cream and bulking

For bulking, the goal is to increase caloric intake. Here is an example of a suitable preparation:

• 1 scoop of protein powder (whey or plant-based),
• 1 tablespoon of almond butter, peanut butter or another nut butter,
• A few red berries or half a mashed banana,
• A pinch of cinnamon for flavor.

This type of preparation combines carbohydrates, proteins and healthy fats, ideal as a post-workout snack or for breakfast.

Dry rice cream

During a cutting phase, it is essential to control energy intake while maintaining good nutritional density. Rice cream can be prepared in a lighter way:

• 50 g of rice cream,
• 150 ml of water,
• 1 scoop of whey isolate.

This version provides a controlled carbohydrate intake.

How to incorporate rice cream into your daily routine?

Rice cream can be easily integrated into a dietary routine, whatever your goal. Its quick preparation, its pleasant texture and its ability to adapt to many recipes make it a food of choice for varying meals without complexity.

Tastes and textures for all profiles

Rice cream is not limited to a simple neutral base; it is now available in a wide variety of flavors:
- Chocolate, vanilla, hazelnut, speculoos, cookies & cream, apple...

Specialized sports nutrition brands offer an increasingly wide range of flavored options, suitable for all palates, from the most classic to the most gourmet.

But beyond flavors, rice cream also comes in different textures: some versions are smoother and more fluid, others are thicker and creamier, depending on the fineness of the grind or the proportion of liquid used in preparation. This diversity allows everyone to adjust the consistency to their personal preferences:

• Thicker and creamier for a satiating effect,
• More fluid and lighter for a feeling of lightness.

Thanks to this complete customization, rice cream can adapt to all profiles: whether you are looking for a comforting breakfast, a light snack, or a gourmet treat, you will easily find a version that suits you.

A modulable base according to your needs

Rice cream can be taken:

• For breakfast, to start the day well with a hot or cold meal (prepared the day before),
• Pre-workout, with a simple and quick preparation,
• Post-workout, accompanied by proteins,
• As a snack, for a tasty treat.

Thanks to its ability to combine with different ingredients, it allows you to create balanced and gourmet meals, according to your food preferences and dietary goals.

Bodybuilding rice cream: in summary

Rice cream has become a staple in athletes' diets, especially in bodybuilding. Rich in complex carbohydrates, it constitutes a solid nutritional base, easy to adapt according to objectives, whether for bulking or cutting.

Its modulable texture and wide range of available flavors make it as pleasant as it is practical, capable of being integrated into all types of meals, from breakfast to post-workout snacks.

Beyond its ease of use, it offers great freedom in the composition of recipes, whether rich, light, sweet or simpler.

Source :

1. Chandel NS. Carbohydrate Metabolism. Cold Spring Harbor Perspectives in Biology, 2021; 13(1):a040568. DOI: https://cshperspectives.cshlp.org/content/13/1/a040568