Rice vs potatoes

Both potatoes and rice are staples in bodybuilding diets, but they play slightly different roles depending on your goals (bulking, cutting, energy needs, digestion).

Nutrition Breakdown (100g cooked, average)

Food

Calories

Carbs

Protein

Fat

Fiber

Glycemic Index (GI)

White Rice

~130 kcal

28 g

2.7 g

0.3 g

0.4 g

Medium–High

White Potato

~87 kcal

20 g

2 g

0.1 g

2.2 g

High

Sweet Potato

~86 kcal

20 g

1.6 g

0.1 g

3 g

Medium

Pros & Cons for Bodybuilding

Potatoes (white or sweet)

✅ Lower calories per gram → better for cutting (more volume, less energy dense).

✅ More fiber & micronutrients (potassium, vitamin C, B6).

✅ Sweet potatoes have a steadier carb release (good pre-workout).

❌ White potatoes have a high GI → can spike insulin fast (not bad post-workout, but less steady energy otherwise).

Rice (usually white or jasmine for bodybuilding)

✅ Easy to digest, low in fiber → great for bulking (you can eat a lot without getting overly full).

✅ Consistent carb source → good pre- and post-workout.

✅ Convenient to meal prep and mix with protein.

❌ Less micronutrient-dense compared to potatoes.

❌ Easier to overeat → may not be ideal for cutting.

🔹 Practical Bodybuilding Use

Bulking:
👉 Rice is usually preferred because it’s calorie-dense, easy to digest, and lets you eat more carbs without getting stuffed.

Cutting:
👉 Potatoes (especially sweet potatoes) are better since they’re more filling, lower in calories, and more nutrient-dense.Pre-workout:
👉 Sweet potato or white rice (depending on digestion tolerance).Post-workout:
👉 White rice or white potato (fast carbs to replenish glycogen).

✅ Bottom line:
 

Rice = great for bulking, easy calories, fast glycogen.Potatoes = better for cutting, more filling, more micronutrients.Many bodybuilders actually rotate both depending on the phase and the meal.