Brown rice

The guidance is simple: a protein source at every meal, vegetables and fruit every day, and complex carbohydrates and fats around training and throughout the day.

In the diet review «Brown rice» belongs to the group «Carbohydrate sources»: Most of them around training.

• Oatmeal — a breakfast staple, releases energy slowly
• Buckwheat — a simple everyday side dish
• Quinoa and bulgur — grains with a denser texture
• Potatoes and sweet potatoes — a filling carbohydrate, baked or boiled
• Durum wheat pasta — a lunch staple, important not to overcook
• Wholegrain bread — an addition to a meal, not a replacement
• Legumes — carbohydrates and plant protein in one
• Vegetables — broccoli, courgettes, tomatoes, cucumbers, peppers, cabbage — plate volume and fibre
• Herbs and leafy salads — spinach, rocket, parsley with any meal
• Fruit — apples, oranges, bananas — daily and preferably whole
• Berries — fresh or frozen, with cottage cheese and porridge
• Fast carbohydrates around training — rice, banana, honey, dried fruit before exercise and immediately after

Foods here are an orientation for the composition of the diet. Exact portions, calories and the split of protein, fat and carbohydrate are calculated from your profile — that happens in the app and rests on the same publications as the reference.