Basmati rice · cooked

Basmati rice is a clean, well-tolerated carb source: 28 g of carbs per 100 g cooked (130 kcal), almost no fat. These carbs refill muscle glycogen, the energy store you draw on every set. A full store = better performance and recovery.

Its glycaemic index, slightly lower than other white rices, makes it a steady fuel with no sharp spike — handy around sessions.

When bulking, rice is your best friend: easy to eat in quantity, it helps reach the calorie surplus without feeling heavy. Many lifters use around 60 to 100 g of raw rice per meal (~150-250 g cooked).

When cutting it keeps its place, in adjusted amounts: favour it around training, where carbs are best used. Pair it with a protein source and vegetables.

White basmati is more digestible and handy right before or after a session; brown rice brings more fibre and is more filling. Neither is 'better' in absolute terms: choose based on your digestion and timing.

Batch-cooking tip: cook a big amount of rice ahead, it keeps a few days in the fridge and reheats in seconds — a starch always ready.

This is the number-one trap with rice: it swells a lot when cooked (100 g raw ≈ 250-300 g cooked depending on water absorbed). So the 'per 100 g cooked' and 'per 100 g raw' values are nothing alike. The most reliable approach is to weigh raw and use the raw values, or to stay consistent with one method.

When batch-cooking, note the total raw weight, then split the cooked dish into equal portions: you keep precise tracking without reweighing at every meal.

Per 100 g of cooked basmati rice: 130 kcal, 2.7 g of protein, 28 g of carbs, 0.4 g of fat and 0.5 g of fibre. A 150 g cooked portion therefore provides about 195 kcal, 4 g of protein and 42 g of carbs; a large 250 g plate climbs to about 325 kcal, 6.8 g of protein and 70 g of carbs.

Rice is therefore an almost purely carbohydrate food. Don't count on it for protein: that comes from the side (chicken, eggs, fish, legumes). And since it contains very little fat, it is the sauce or cooking oil that pushes calories up, not the rice.

Rinse the grains in cold water until it runs almost clear, then let them soak for 15 to 30 minutes if you have time. Count roughly one volume of rice to 1.5 to 2 volumes of water, bring to the boil, lower the heat to minimum, cover and cook for about 10 to 12 minutes.

Turn off the heat and let it rest covered for 5 minutes before fluffing with a fork: this rest is what gives long, separate grains. Don't lift the lid during cooking, the steam is your ally. Timings vary by brand, so follow the packet instructions.

Before training, a rice meal with a lean protein source, eaten two to three hours before, fills glycogen stores without weighing you down. If you have less than an hour, reduce the amount and avoid very fatty or very fibre-rich sides, which are slower to digest.

After the session, white rice is practical: easy to digest, quick to prepare, it helps replenish glycogen while the protein on the plate supports muscle recovery. A 200 g cooked bowl with chicken or tuna works very well.

Cooked rice calls for a little vigilance: don't leave it for hours at room temperature. Cool it quickly, ideally by spreading it in a wide dish, then put it in the fridge within the hour in a closed container. Eat it within one to two days.

When reheating, it must be piping hot all the way through, and you reheat it only once. If you prepare portions for the week, freeze some: rice freezes well in individual bags and reheats in the microwave with a spoonful of water.

Simple base: rice, grilled chicken breast and steamed broccoli. Quick version: rice, tuna in water, a drizzle of olive oil and lemon. Vegetarian version: rice, lentils, hard-boiled eggs and roasted vegetables. For bulking, add half an avocado or a spoonful of olive oil.

Rice also works in cold bowls, mixed salads and slow-cooked dishes such as a curry or a chili. Varying the sides and spices prevents boredom, the first enemy of an eating plan followed over several months.

No starch is magic. Basmati rice is neutral, digestible and easy to portion; pasta is denser in protein but heavier; sweet potato brings more micronutrients and fibre; quinoa adds protein. Alternate them according to your appetite, budget and preparation time.

Weighing rice raw and then applying the cooked values (or the reverse) skews your calculations by a factor of two to three. Another mistake: adding oil or butter without counting them. And beware of the opposite excess: removing rice entirely when cutting deprives training of fuel and makes the end of a session hard.

Finally, don't settle for a single source: eating only rice year-round reduces the variety of micronutrients. Mix it with other grains, legumes and colourful vegetables.