Cream Of Rice For Bodybuilding

If you want to become a bodybuilder or add some serious size and muscle mass to your frame, you’re going to need to eat more. And in this case, we're talking about carbs.

Adding high-quality and calorically dense complex carbohydrates, lean proteins, and healthy fats to your diet will be key to get you to your goals. But you can only eat rice, sweet potatoes, and quinoa for so long. Cream of rice is one of the best and highly underrated forms of complex carbohydrates you can add to your diet, to build more mass and optimize body composition. 

What Is Cream Of Rice

Cream of rice is a granulated form of white rice, (rice flour) that can provide some variety and quality carbohydrates to your diet and help build more muscle. One packet of this sweet cream provides 70% of the daily value of iron your body needs in order to take on the day. When prepared with water, cream of rice is naturally fat-free, dairy-free, cholesterol-free, sodium-free, and gluten-free, making it an ideal food choice for bodybuilding. Did I mention it’s also Kosher. The texture and taste are similar to that of rice pudding or porridge, giving you a bit of indulgence as well in your bodybuilding diet. So basically a desert for carbs. Yes, and we are not kidding.

Cream Of Rice Nutrition

Cream of rice contains 150 calories per serving, 33g of carbohydrates, 2g of protein, and 0g of fat, as well as fortified vitamins and minerals. 

  • Calories 150
  • Carbohydrates 33g
  • Protein 2g
  • Fat 0g
  • Calcium 330mg (25% DV)
  • Iron 12.1mg (70% DV)
  • Vitamin D 5mcg (25% DV)
  • Vitamin B1 Thiamin 0.3mg (15% DV)
  • Vitamin B2 Riboflavin 0.3mg (25% DV)
  • Vitamin B3 Niacin 4mg (25% DV)
  • Vitamin B6 0.4mg (25% DV)
  • Folate 95mcg (25% DV)
  • Potassium 30mg

Cream Of Rice Benefits For Bodybuilding 

1. Build More Muscle

Your body has certain nutritional requirements, in order to build more muscle. And as a bodybuilder, your requirements and demand for macronutrients, is much greater than the average person.

Protein and carbohydrates are crucial in the muscle building process - hypertrophy, body optimization, as well as muscle recovery. Bodybuilders will normally have a macronutrient breakdown that is high in protein, high in carbohydrates, and low in fat. Cream of rice has an ideal macronutrient profile for bodybuilders, considering that it's stacked with carbohydrates, low fat, and it’s sodium free.

What’s great about cream of rice, is that you get a robust amount of carbohydrates, and you can add your whey protein isolate to the mix and get a healthy ratio of protein to carbohydrates in one fast digesting meal. Because you need carbohydrates and protein post workout for glycogen replenishment and muscle protein synthesis, protein and cream of rice, makes for the ideal post workout meal to build more muscle mass and for recovery. 

2. Increases Energy Output 

Carbohydrates provide fuel for your body in the form of glucose for energy. Cream of rice has a medium rating on the glycemic index and is an excellent source of complex carbohydrates to increase energy levels, providing for better muscular endurance, and increased workout volume. 

Several studies have shown that the combination of carbohydrates and protein can be extremely beneficial to bodybuilders, considering the amount of workout volume, as well as the workout intensity required during training, to replenish glycogen [R].

3. Helps Body Composition

Optimizing your body composition, requires you to feed your body, for the work it's putting out. That means, you need to eat more. Complex carbohydrates will help improve satiety, energy, and provide the ideal macronutrient ratio for your bodybuilding goals.

Cream of rice is an excellent choice, when you're prepping for a bodybuilding show, or want to improve body composition. As opposed to eating rice, or sweet potatoes, you can substitute, cream of rice, for a fast acting complex carbohydrate. 

4. It's Like Desert

Eating bland food, is basically the name of the game when it comes to bodybuilding. Cream of rice, is similar to rice pudding, therefore, you literally can add in a desert like food, to your nutrition plan without going off your diet, to build your dream body. 

Cream Of Rice For Bodybuilding: Takeaway

Bodybuilding requires more of everything. More food, more training,  more supplements, and more overall work. Your body requires carbohydrates for energy, and without them, you will have a very difficult time, building the body aesthetic you want or achieving your goals. Cream of rice, is one of the best bodybuilding foods, to help you build more mass and stack on more gains. Not only that, you basically get to eat desert, and have it in your meal plan. Doesn't get much better than that. 


The Swole Kitchen provides 1:1 nutrition coaching, macro coaching, and custom meal plans to help guide you to becoming the best version of yourself. We teach you how to enjoy the foods you love in the right amounts, so you can fit into your favorite pair of jeans, hit your health and fitness goals, and be healthy and happy. We guide you through making sound nutritional decisions and teach you along the way, so you can learn how to take control of your health, and discover what if feels like to live again.

THE SWOLE KITCHEN provides 1:1 nutrition coaching, macro coaching, and custom meal plans to help guide you to becoming the best version of yourself.

We believe nutrition should be simplified and delicious. We give you the tools you’ve been missing to anticipate and meet your needs on a daily basis. Discover what if feels like to truly love your body and your life with personalized 1:1 nutrition coaching.