Content of the Article
When it comes to gaining muscle volume, we know that the supply of carbohydrates is essential. Carbohydrates will allow us to replenish our stores of glycogen, which is the primary energy in the muscle. However, on many occasions it is difficult for us to choose the best source of hydrates, the best known example being the doubt between choosing the pasta or selecting the rice.
At first glance, pasta and rice are very similar in their effects on muscle volume gain. With similar calories and similar costs, it is frankly difficult to choose one of the two when planning your diet. Read on to find out more about which edible is best for muscle gain, whether pasta or rice!
Rice, ideal for increasing muscle mass
Rice is a cereal that has approximately three hundred and eighty calories per hundred grams of weight. It has a glycemic index of 35, slightly higher than other pulses or grains. Its taste is quite exquisite, apart from the fact that it can be combined with many bodybuilders' own foods, such as chicken, eggs or tuna.
This food will allow us to quickly replenish the glycogen reserves of the muscle, becoming a good meal for the days of training. Since we have a higher glycemic index, we will be able to replenish the muscle glycogen immediately, thus gaining volume and increasing strength.
As for its distribution of macronutrients are 86 grams of carbohydrates, seven grams of protein, six grams of water, and only 1 gram of fat. For this reason, it is one of the star foods in the diet of bodybuilders, as it allows to gain a lot of energy to stop the training with reduced amounts.
Pasta, ideal for gaining muscle
Pasta is an edible based on wheat, which has three hundred and sixty calories per hundred grams of weight. Its distribution is 70 grams of carbohydrates, twelve grams of proteins, ten grams of water and 1, five grams of fat, in addition to five grams of fiber.
The paste is also complex carbohydrates, with a fairly low glycemic index of about fifteen points. The pasta can also be mixed with foodstuffs such as tuna, crushed tomatoes or simply eaten alone with a little oil. It has a number of proteins to be of vegetable origin, apart from some carbohydrates of slow origin that will leave us a slower release of energy, thus avoiding hunger and muscle catabolism at night.
In this way, the pasta becomes an ideal meal for the days we do not train, as the pasta will be released slowly and will support stable muscle glycogen throughout the days we rest.
So, which food is best for gaining volume?
However, we can say that both foods are ideal for gaining volume, as long as they are combined with a weekly training plan tailored to the physical conditions and needs of each individual.
The high glycemic index of rice makes it an ideal meal for even before training, and especially on refeed days, as it is practically all carbohydrates. As far as pasta is concerned, it has a greater potential for the days we do not train, since its low glycemic index and its union with proteins, leaves a slow release of macronutrients to the muscles, thus avoiding the feared catabolism.
The bottom line is that neither is better than the other, but rather that each is better at achieving a specific end. Thank God, if we follow a flexible diet, we will be able to combine them as we wish, thus taking advantage of the advantages of each of them, as long as we have the recommendation of a sports nutritionist.