- Pasta and rice are both carbohydrates, but the former is better pre-workout while the latter is ideal post-workout.
- Pasta has quick cooking time while rice is easily digestible and gluten-free.
- Whole wheat pasta is ideal before training, while brown rice is great for recovery.
Eat pasta run fasta. A phrase you may have heard or even said yourself. Pasta is one of the first, if not the first, foods that come to mind when talking about carbohydrates and carb-loading. However, eating rice doesn’t mean you’ll run any slower. While both are carbs, they have key nutritional differences worth understanding. Let’s explore them and see when it’s best to choose one over the other.
Pasta
Whether you prefer spaghetti, penne or macaroni will make no difference. On the contrary, opting for whole wheat pasta increases fiber intake. Compared to rice, pasta has a shorter cooking time, making it more convenient in some situations. It also provides more calories per gram than rice.
Rice
Rice is easily digestible, which is why it is the favorite pre-competition meal for many athletes and sportsmen and women because it does not feel heavy. White rice, in particular, has a high glycemic index, providing a quick energy release for immediate use. Compared to pasta, rice offers a greater feeling of satiety and is naturally gluten-free, making it suitable for those with gluten intolerance. Brown rice, unlike white rice, contains more fiber and minerals.
Which one to choose?
Beyond personal preference, the decision should be based on when you plan to eat:
- opt for a nice plate of pasta as a pre-workout meal, tossed with a light sauce, such as a simple tomato sauce with fresh basil or seasonal vegetables. Prefer the whole-grain version for a consistent and sustained energy release over time;
- in the post-workout serve a portion of rice, preferably brown rice, to restore the energy (muscle glycogen) depleted during training. Pair it with proteins, vegetables, and healthy fats for a balanced meal.