Carbo-Heavyweight Clash: Rice or Quinoa

Carbo-Heavyweight Clash: Rice or Quinoa

Carbo-Heavyweight Clash: Rice or Quinoa


We hear about ‘carb-loading’ when preparing for a big game, but which type of carbohydrate should we be having? Inside Sport talks sports nutritionist Gavin Allinson to answer the age old question. Do we opt for the nutritional Quinoa or the carb heavyweight Rice?


There’s nothing better than some rice with some good takeaway is there? Unfortunately a chicken tikka masala probably isn’t the ideal meal for a healthy diet. Farmed in over 100 countries, rice is a staple food for over half of the world’s population. The brown variety can also provide a steady release of carbohydrates. You’ll stay fuller for longer, decreasing cravings for sugary foods, which could derail your New Year health ‘phase’.

Perks & Drawbacks:                                                                             

1.”Rice contains 7g of protein per 100g – exactly half the amount found in quinoa,” says Allinson.

2.“White rice can be quickly broken down into glucose. It’s an ideal way of restoring the body’s carbohydrate stores after training.”

3.”However, there’s no real need to eat rice other than after a game as foods like quinoa and sweet potatoes provide carbs and a higher nutritional value.”


Nowadays whilst scrolling through your Instagram feed seeing a picture of a superfood that is coated in an exotic dressing is not uncommon. Quinoa is no exception, but what exactly is all the hype about? Due to its high protein content Quinoa is considered a superior alternative to starchy carbs like bulgur wheat, rice, and couscous. This high protein content is perfect for repairing your body after training, a rigorous 90 minutes or pumping iron at the gym.

Perks & Drawbacks:

1.“Quinoa contains 14g of protein per 100g,” adds Allinson, “ plus amino acids, which you need to repair your muscles.”

2.“It’s a very versatile food , because you can serve it with vegetables as part of a salad or alternatively alongside meat and fish.”

3.”It’s a great option on a rest day or during the off season as it contains lower carbohydrate content than rice or pasta.”