Nearly every bodybuilder includes brown rice as a main staple in their diet, and for good reason. Brown rice is a whole-grain food that provides a bodybuilder with the essential carbohydrates and fiber the body needs to keep itself going. Brown rice also benefits the body as its minimally-processed and bodybuilders want to keep their diets as clean as possible. Many consumers may not know that brown rice also is full of essential fatty acids, protein, vitamins and minerals such as vitamins B and E, calcium, protein and iron. Bodybuilders need the essential amount of carbohydrates in their body to give themselves a healthy amount of energy to burn off. However, in today's society there are many foods that contain bad carbohydrates comprised mostly of sugar. These carbohydrates are everywhere from cakes to cookies and white bread, and are often hard to ignore. Back when brown rice was first introduced to the bodybuilding world, it was much harder to come by, meaning it was much harder for bodybuilders to get the whole grains and type of carbohydrate their bodies needed. Brown rice used to only be available at health food stores, and even then it was in limited quantities.

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You don’t have a lot of time, but you understand the importance of nailing down six solid protein “feedings” in order to meet your body’s requirements for training, recovery and growth. Here is a quick daily checklist of meals which can give you a good variety of complete protein sources. Consider this list of meals to be a starting point. From here, you can rearrange meals to better meet your time and available food limitations, as well as your individual taste preferences.

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