The reason why bodybuilders eat white rice is that it replenishes glycogen levels in their muscles after hard workouts. The grilled chicken breasts that they add to the meal are a good source of B12 vitamins as well as much needed protein for muscle growth and recovery.
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Why are chicken and rice good for building muscle?
After a hardcore workout, athletes need to restore their glycogen levels as soon as possible, as well as a good portion of protein, vitamin B and minerals. The contents of rice make it a perfect glycogen spiking food for a post-workout meal, but it lacks the needed vitamins B, niacin and protein.
Chicken breasts come to the rescue, as they contain up to 31 grams of protein per 100 grams, as well as up to 50 % of the daily recommended dose of niacin. The only downside to adding chicken breasts to the menu here is that they are high in sodium.
Despite all of these advantages, the favorite meal of bodybuilders doesn’t taste that good on its own. Is there a way to actually make it edible?
How to make rice and chicken taste much better?
Both rice and chicken breasts do not have a solid flavor, as they are lean and contain almost no fat. It is a good idea to add sauces like soy sauce, or a mixture of soy, vinegar, salt, sugar, and herbs like oregano, dill and basil.
Chicken breasts taste best when grilled, and marinated beforehand. If you are not a great cook you can use ready to use products like spice mixes. Moreover, if you are frying the chicken, you can prep the pan with garlic, olive oil and even onion.
There are easy do-it-yourself marinades that you can quickly mix at home. A good example for that is ¾ cups of olive oil, a quarter cup of lemon juice, 4-5 cloves of garlic, crushed to a powder, some paprika and salt to taste. Let the breasts sink in from 30 minutes up to 2 hours and they are ready to cook.
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FAQs about chicken and rice
What can you substitute rice with to get a good bodybuilding meal?
The most common substitutes for rice to eat with chicken breasts are pasta or mashed sweet potatoes. Consider adding whole grain pasta to your diet as it is high in fiber and can be a good addition to the protein-rich meal. Both sweet potatoes and pasta are a good source of carbs and have a good glycogenic index, which serves to spike glycogen levels in the muscles post-workout.
How do you marinate chicken breasts?
Contrary to popular belief, do not poke holes in chicken breasts before marinating as that might cause some of the juices to leak out of the meat. Instead, avoid using very dense marinades as they are usually not as easy to absorb by the chicken breasts. Allow for the chicken breasts to be fully submerged under the marinade and it is recommended that at least an hour passes before actually cooking.
User comment about eating rice and chicken
How Much Protein Should I Eat?
When it comes to your muscle-building quest, protein may very well be the key to success. If you are a hardcore bodybuilder, looking to take on the world, then a daily protein shake may very well be your secret weapon. Just like a sports drink, a good protein shake helps to fill out your system so that when you workout, your muscles can take their place.
Whether you are a beginner to the world of body building, an elite athlete, or a body builder who simply enjoys the idea of being muscular, this article on protein meal preparation may be helpful.
Bodybuilding meal plan
To begin, let’s look at the typical protein in a bodybuilding meal plan. As far as protein is concerned, the word “typical” is relative, though. While it is true that most bodybuilders will eat a protein shake or two per day, that does not mean that the average person can eat these foods on a regular basis. Some experts even recommend that you be very careful when choosing which protein shakes to use. While it would be nice to get all the protein you need, many of the protein shakes on the market have too much protein.
So, as you can see, a body-building meal plan with chicken and rice should only be used when it is truly needed. You do not want to add something to your meals that may not really benefit you. If you find yourself taking the protein shake, try to stick with a shake that are made from a high quality protein, and not a high quality protein shake, you will find that the results are more than worth it.
