The Best Pre-Workout Pump Meal

What, not what you were expecting? There is a lot more to getting a pump in the gym than just caffeine and beta alanine. This is a secret that bodybuilders have been using forever and  by the end of this post, you’ll be ready to implement it in your pre-workout routine. 

You can buy cream of rice in the store if you can find it. It is kind of pricey per serving. It’s just ground rice! Rice as you may know is a pure source of clean complex carbohydrates. In this ground form it is quickly absorbed into your blood stream and with proper hydration and a little pinch of sodium (for vascularity) you’ll be off to the races. 

Since I use this everyday I make my own. I prefer jasmine rice even though you can chose any type of rice. I make it in an old nutribullet drink mixer. Just pour the rice in a grinder and grind until it reaches a consistency you like. I like mine to be really fine so that it cooks quicker. So now I have a whole shaker bottle of ground rice. It’s that easy!
When cooking cream of rice always use a 2 to 1 ratio of water to a serving of rice. 1- serving of gold star jasmine rice is 45g. Therefore, my meal consists of 90g ground rice and I use 2 cups water.
You can cook it in the microwave or on an oven top, I prefer oven top. I bring the 2 cups water to a full boil and then add the 90g rice and immediately start stirring with a whisk. Once the mixture starts to rise, drop the temp to low while continuing to whisk. You may need to pick the pot up off the eye a time or 2 to keep from boiling over. When the rice gets thick, it’s done. It doesn’t have to get too thick either. It will setup as it cools which happens very quickly.
Microwave: Add water and rice together and stir. Next, place in microwave for 1 min. Take out and stir then place back into microwave for another minute. If you don’t stir it will become a solid block of rice. 

This is when you can make it suite your taste. I always want to eat as much as possible to I stick to low calorie alternatives year round. I like to add 2- servings of sugar free strawberry preserves 34g, 1/4 tsp of pink salt, a dash of cinnamon and a little bit of 0 cal Flavor God seasoning. This is delicious, filling and full of carbs to give you a skin splitting pump. Try to consume within 45 min. Pre and/or post workout and see how you feel.
you can also make it a meal by adding your favorite protein, fruit or whatever you choose. My recipe changes throughout the year, this is just what I like to do at the time of writing this as it fits in my calories and macros 11 weeks out from competing.  

90 grams ground jasmine rice 

34 grams Smuckers sugar free strawberry 

2 cups water

Total Calories: 340

Total Carbs: 80 grams

Total Fat: 0

Total Protein:8 grams

Total Fiber: 2 grams

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