Does your average person need cream of rice? Absolutely not!

If calories aren’t high you would be far better off getting all of your nutritional intake from single ingredient unprocessed foods.

But, for people trying to build muscle, and when working through a muscle gain phase when inevitably calories do need to climb to higher amounts, it’s quite often very difficult to get the amount of calories you need from whole foods alone. That’s where carbohydrate powders like cream of rice come into their own.

Cream of rice is an extremely flexible carb source, it can be mixed with a wide array of different foods (fruit, yoghurt, whey etc) to increase calories/carbs at various times of the day. It digests really easily, comes in a wide range of flavours, and is a very cost effective way of getting in those essential calories to keep those gains coming!

Try these ingredients for a great post-workout protein and high-glycemic carb based meal… whey protein, cream of rice, banana, cinnamon, blueberries, rock salt, maple syrup. A high calorie, easily digestible way to kickstart your recovery.

Who it’s for:

Perfect after hard workouts, long training sessions, or when your stomach needs a break from heavier food. Easy to prepare, gentle, and satisfying – great with added protein or fruit.

What it does:

Supplies around 30g of quickly digestible carbs via white rice flour to restore glycogen fast, without bloating or fibre. You can jazz it up with protein powder, honey, or banana.

How I’d use it:

Stir one serving into hot water or milk, let it sit, and eat within 30 minutes post-exercise. It’s great, gentle fuel – especially effective when mixed with protein.

The Science:

Muscle Glycogen Storage After Prolonged Exercise: Effect of the Glycemic Index of Carbohydrate Feedings

Study: Well-trained cyclists completed exhaustive exercise, then followed a 24-hour recovery protocol consuming either high-GI or low-GI carbohydrate meals (10 g/kg body mass).

Muscle biopsies before exercise and after the recovery period assessed glycogen replenishment.

Journal of Applied Physiology (Burke et al., 1993)

https://pubmed.ncbi.nlm.nih.gov/8226443/

High-GI meals resulted in significantly greater muscle glycogen restoration after 24 h (≈106 mmol/kg wet weight) compared to low-GI meals (≈72 mmol/kg wet weight), demonstrating the advantage of high-GI (e.g., rice-based) foods and supplements like TBJP Cream of Rice for rapid recovery.

Ingestion of a High-Glycemic Index Meal Increases Muscle Glycogen Concentration

Study: After exercise, participants consumed either a high‑GI or low‑GI meal, and muscle glycogen concentration was measured 3 hours later.

Journal of Applied Physiology (Wee et al., 2005)

https://pubmed.ncbi.nlm.nih.gov/15788731/

High‑GI meals produced a significant (~15%) increase in muscle glycogen stores within 3 hours post‑meal, compared to no change after low‑GI intake – supporting rapid re-synthesis when using high-GI carbs like rice.