Are Rice & Eggs Good for Workouts?

With a combination of protein and carbs, eggs and rice are a superb choice for a pre- or post-workout meal. Carbohydrates are essential for workout energy, while protein helps you build, retain and repair muscle. Eggs and rice are inexpensive, convenient and completely healthy for most people to eat in moderation.

  1. Carbohydrates

    • Carbohydrates are your primary source of energy for a workout. You need carbs before a workout to provide you with an energy boost and carbs afterward to refill glycogen, or energy, stores in your muscles. If you are an endurance athlete, rice provides an easily digested carb for a meal eaten two to three hours prior to your workout. One cup of white, medium-grain rice provides 53 grams of carbs, while a cup of brown, medium-grain rice provides 46 grams. Although brown rice offers a higher nutrient content because the outer layer is left intact, its 4 grams of fiber per cup could cause a bit of digestive distress in some people if eaten too close to a workout.

    Protein

    • During a workout, your body breaks down muscle. Right after a workout, your body needs the amino acids in protein to help rebuild and repair the broken tissue -- so you recover and become stronger. One large egg provides 6 grams of high-quality protein. Jeffrey Volek, Ph.D., R.D., a nutrition and exercise researcher at the University of Connecticut, told "Men's Health" that 10 to 20 grams of protein pre- and post-strength workout is ideal to provide your body with the amino acids it needs. Having carbs in the form of rice at these pre- and post-strength workout meals provides energy prior to the exercise and replenishes energy stores afterwards, just as it does for endurance workouts.

    Considerations

    • For endurance athletes, protein prior to a workout may impede digestion of carbs and lead to digestive distress. Protein doesn't provide immediate energy, either. So, if you are going for a run, skip the eggs before your workout. Stick to eggs and rice as post-workout nourishment. A ratio of 4-to-1, carbs to protein, after a hard endurance workout can improve muscle refueling and muscle building and reduce production of cortisol, a stress hormone that can be triggered by exercise. One cup of brown rice with two eggs provides almost the perfect 4-1 ratio.

    Cholesterol

    • Most people need not fear the cholesterol in eggs. A study published in "BMJ" in 2013 concluded that eating up to one egg per day is not associated with increased risk of coronary heart disease or stroke in most people. If you have diabetes, you should consult with your doctor regarding increased egg consumption because your risks may be different. Make eggs and rice an occasional post-workout snack, rather than a daily event, to keep consumption in moderation.