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Sports Nutrition

Wednesday Breakfast Club Week 9

Rice pudding for breakfast or pre training??  It may not be something you would consider but from Australian Paul Greaves here are some reason why it can be. It is high in carbs and slow releasing energy.

Heating rice up and letting it cool has been known to increase the resistant starch content of the dish, which is great for bowel health. Research has also indicated that it helps reduce the energy content of the meal.
So for those of you who are trying to keep body fat levels lower, portion control is a must with this dish because its energy dense. If you re doing a long run, ride or swim then this could be a great start to your day as it wont irritate your bowel and will take a long time to digest giving you slow releasing energy.

But, of course if you are looking for something to help you gain weight or fuel longer distances runs or rides, I suggest the following modifications to this lean inspired dish: Add ½ cup protein powder, use coconut milk instead of skim milk and thrown in ½ cup chopped nuts, serve with drizzled honey. Oh and if your bulking or training for an endurance event feel free to eat the whole lot in one go! Food is your friend!
What ever your goal, there is always a way to enjoy the food you love!


Rice pudding

Serving size: 1/4 cup for leaning up, 1-2cups if your bulking or endurance training

  • 2 cups cooked white rice
  • 3 cups skim milk
  • ¼ cup of sultanas
  • ¼ cup chopped dried apple
  • 4 tbsp Stevia
  • Cinnamon to taste



Make sure your rice is cooked either using a rice cooker or boiled on the stove. Place cooked rice and the rest of the ingredients in a pot and turn the stove on high. Stir the ingredients so that rice and milk doesn’t stick to the bottom. Bring to boil until sultanas are soft and swollen. Remove from heat and let it cool down. Can serve warm or cold and top with other fruit such as banana or berries.

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