Boost Your Energy with High-Protein Cream of Rice 2 Ways
Nutritional Info
- Calories:
- 370
- Carbohydrates:
- 55 grams
- Fiber:
- 1 gram
- Protein:
- 35 grams
- Fat:
- 1 gram
Cereal is a beloved breakfast staple, but if you’re embarking on a new fitness regimen, it can become a great addition to your snack routine any time of day. On days when you’re training with Tonal, your energy demands will be greater which means you should consume more calories to avoid fatigue and those pesky hunger pangs.
Cream of Rice, a gluten-free alternative to Cream of Wheat cereal, is an optimal breakfast or training-day snack, according to fitness coach and nutrition expert Chris Barakat, MS, ATC, CISSN.
“This meal is awesome before or after training as it provides easy-to-digest carbohydrates, to either fuel your workout with multiple transportable carbs, like glucose and fructose, or help with glycogen replenishment afterwards,” explains Barakat. “This particular recipe also has a fast-digesting protein that will help maximize the muscle-building processes.”
Barakat recommends consuming more calories (200-400) on days when you’re working out versus rest days. These additional calories can come primarily from a variety of macronutrients, but carbohydrates will provide the fastest energy to help you power through a variety of exercises. The addition of protein powder in this recipe will also give you a nutritious boost that further aids in muscle repair and recovery. Plus, it can easily be made ahead and reheated later.
Cream of Rice is also ideal for training days because it’s light on the stomach, so you won’t feel weighed down during strenuous activity. To pump up of the flavor of this relatively simple cereal, try topping it with a variety of fruit and nut combinations. Nuts are a great source of protein and healthy fats, while fruit provides extra carbohydrates, fiber, and an assortment of vitamins and minerals.
If you’re trying to lose weight, change your body composition, or simply get serious about your long-term health goals, check out Barakat’s Four-Week Fast Track: Accelerate Ultimate Nutrition Guide to learn more about the biggest mistakes people make when they’re trying to lose weight and get a handy list with easy snacks optimized for training days.
Cream of Rice 2 Ways
- Serving
- 4
- Prep Time
- 5 min
- Cook Time
- 15 min
Ingredients
Cream of Rice Base
- 6 cups water
- 160 grams vanilla whey protein powder
- 180 grams Cream of Rice cereal
- 1/2 teaspoon cinnamon
Spiced Fruit and Nut Topping (1 serving)
Additional 143 calories, 8 grams fat, 4 grams protein, 17 grams carbs, and 2 grams fiber per serving
- 12 grams (about 2 tablespoons) unsalted pistachios, chopped
- 20 grams (about 2 tablespoons) dried apricots or dates, chopped
- 1/4 teaspoon cardamom
Peanut Butter and Banana-Berry Topping (1 serving)
Additional 171 calories, 9 grams fat, 5 grams protein, 20 grams carbs, and 2 grams fiber per serving
- 15 grams (1 tablespoon) peanut butter or almond butter
- 1/2 banana, sliced
- 28 grams (1 ounce) mixed berries, fresh or thawed frozen
Directions
Bring the water to a boil in a medium (3- to 4-quart) covered saucepan over medium-high heat.
When the water starts boiling, uncover and reduce the heat to medium. Whisk in the protein powder until no lumps remain.
Whisk in the Cream of Rice and cinnamon. Cook cereal mixture, whisking constantly, for 3-4 minutes more until thickened.
Divide between four bowls (or microwave-safe serving containers). Add toppings as desired and serve.
Refrigerate leftover portions up to 3 days.
To reheat Cream of Rice
Add cereal to a small saucepan or microwaveable bowl with 2 tablespoons water.
Heat over low heat on the stove, or in 30-second increments in the microwave, stirring frequently and adding more water as needed to reach your desired consistency.
Finish with desired toppings.
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