If the rice you rely on for energy is secretly cutting your stamina short, science says it’s time to rethink your meal plan.
A 2024 clinical study published on PubMed challenged one of the gym’s most trusted habits. For years, athletes have turned to white rice before workouts because it digests quickly and gives an instant energy lift. But researchers testing different rice types found that fast fuel can come at a cost.
Low-glycemic rice, which releases energy slowly, helped runners last longer and burn fat more efficiently. High-glycemic white rice caused sharper blood sugar spikes, followed by earlier fatigue and weaker endurance.
The study observed trained runners who ate either low-GI or high-GI rice meals three hours before running in hot, humid conditions. Those who ate low-GI rice finished their 10-kilometer runs faster and showed steadier energy use.
The group that ate white rice performed worse, showing signs of faster exhaustion and lower fat utilization. These findings question the idea that fast-digesting carbs always translate to better performance.
Sports nutrition specialists now highlight the value of choosing carbohydrates that support consistent output. Brown and low-GI rice varieties provide gradual energy release, helping athletes maintain effort during long workouts and recover more effectively afterward. White rice remains useful for quick glycogen recovery after exercise, but relying on it before endurance training can reduce stamina instead of extending it.
For athletes and regular gym-goers, the study underscores the importance of matching food choice to workout intensity. Picking the right carb before training can push endurance further and delay burnout.
The science is clear: strong performance comes from energy that stays stable, not one that disappears too soon.
