Which is better to gain volume, pasta or rice?
When it comes to gaining muscle volume, we know that the supply of carbohydrates is essential. The carbohydrates will let us recharge the reserves of glycogen, which is the primary energy in the muscle. However, very often it is difficult to select the best source of hydrates, the best known example being the doubt between choosing the pasta, or select the rice.
At first glance, pasta and rice are very similar in their effects for muscle volume gain . With similar calories and similar costs, it’s hard to honestly choose one of the two when planning your diet. Thus, we must examine each of them more thoroughly, in order to determine with greater precision which food is best for gaining muscle, whether pasta or rice. Continue reading!
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, somewhat higher than other legumes or grains. Its taste is quite exquisite, apart from the fact that it can be combined with many foods typical of bodybuilders, such as chicken, eggs, or tuna.
This edible will allow us to quickly replenish the reserves of glycogen in the muscle, becoming a good meal for the days of training. As we have a higher glycemic index, we will be able to fill 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 just 1 gram of fat. For this reason, it is one of the star foods in the diet of bodybuilders, as it lets gain a lot of energy for training with reduced amounts.
The pasta, ideal to gain muscle
The 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 protein, ten grams of water and 1, five grams of fat, apart from five grams of fiber.
The paste is also complex carbohydrates, with a fairly low glycaemic index of about fifteen points. The pasta can also be mixed with foodstuffs such as tuna, crushed tomato or simply eat it alone, with a little oil. It has an endless number of proteins to be of plant 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 don’t train, while the pasta will be released little by little and will sustain stable muscle glycogen throughout those days on which we rest.
So, which edible is better to gain volume?
However, we can say that both foods are ideal to gain volume, as long as they are combined with a weekly training plan tailored to the physical conditions and needs of each individual.
The high glycaemic index of rice makes it an ideal meal for even before training, and especially on refeed days, since it is virtually all carbohydrates. As far as pasta is concerned, it has a greater potential for the days we do not train, as its low glycemic index and its union with proteins, leaves a slow release of macronutrients expensive muscles, thus eluding the dreaded catabolism.
The bottom line is that neither is better than the other, but rather that each is better at achieving a specific goal. Fortunately, 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, provided that we have the recommendation of a sports dietitian.