Cream of Rice: What It Is, Benefits, Nutrition & Best Cream of Rice UK (2026 Guide)

Cream of rice has quickly become one of the most popular carbohydrate sources in the fitness industry — especially among bodybuilders, athletes, and hardgainers trying to build muscle.

If you’ve searched:

• What is cream of rice?

• Is cream of rice good for muscle gain?

• Cream of rice vs oats?

• Best cream of rice UK?

This guide covers everything — including the best cream of rice supplements available right now.

What Is Cream of Rice?

Cream of rice is a finely milled white rice flour that turns into a smooth, porridge-style meal when mixed with hot water or milk.

It is:

• A complex carbohydrate source

• Naturally gluten free

• Very low in fat

• Easy to digest

• Low in fibre

• Mild in flavour

Because it’s low in fibre and fats, it digests faster than many whole grains, making it ideal around workouts.

For lifters and athletes, cream of rice is often used as a clean carb source for:

• Pre-workout energy

• Post-workout recovery

• Bulking phases

• Carb loading

Cream of Rice Nutrition (Typical Per 50g Serving)

While values vary slightly by brand, most cream of rice products provide approximately:

• 180–200 calories

• 35–40g carbohydrates

• 2–4g protein (naturally occurring)

• Less than 1g fat

• Minimal fibre

This makes it an excellent way to increase daily carbohydrate intake without adding unnecessary fats.

Why Bodybuilders & Skinny Guys Use Cream of Rice

Given your niche audience (especially skinny beginners trying to gain weight), this is important.

1️⃣ Fast, Clean Energy

Cream of rice provides rapidly available carbohydrates to replenish glycogen stores. This supports:

• Hard training sessions

• Progressive overload

• Muscle recovery

2️⃣ Easy to Digest (No Bloating)

Unlike oats or high-fibre carbs, cream of rice is light on digestion. This is especially useful for:

• Early morning training

• High-calorie bulking diets

• People who struggle to eat large meals

3️⃣ Easy to Add Calories

If you’re trying to gain muscle mass, you need a calorie surplus.

Cream of rice allows you to:

• Increase carbs without feeling overly full

• Combine with protein powder for a muscle-building meal

• Add nut butter, honey, fruit or mass gainer

Cream of Rice vs Oats: Which Is Better?

Bottom line:
If you want fast-digesting carbs around training, cream of rice wins.
If you want a slower, fibre-rich breakfast, oats may be better.

Most serious lifters use both strategically.

Best Cream of Rice UK (Top Picks for Muscle & Performance)

Below are some of the best cream of rice supplements available — all ideal for muscle building, energy, and recovery.

🥇 Applied Nutrition Cream of Rice

 

 

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Applied Nutrition Cream of Rice is an easy-to-digest complex carbohydrate made from white rice flour.

Key Benefits:

• Rapid energy source

• Naturally sugar free

• Gluten free

• Around 7% naturally occurring protein

• Ideal for muscle gain phases

• Smooth texture and easy mixing

This is a strong option for fitness enthusiasts who want clean carbs without unnecessary additives.

Perfect for:

• Pre-workout meals

• Post-workout carb refuelling

• Adding calories during bulking

🥈 Per4m Cream of Rice

 

 

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Per4m’s updated Cream of Rice formula focuses on improved taste, texture, and value.

Why It Stands Out:

• Smooth consistency

• Easily mixed with hot water

• Gluten free

• Plant based

• Available in 11 flavours

• Designed for daily performance fuel

This is a great option for those who want flavour variety without compromising digestion.

Ideal for:

• Daily breakfast

• Pre-training fuel

• High-carb muscle-building diets

🥉 Conteh Sports Cream of Rice

 

Conteh Sports Cream of Rice is a fast-acting carbohydrate supplement used by performance athletes.

Key Features:

• Easily digestible

• 4 flavour options

• Ideal for carb loading

• 80 servings per 2kg bag

• Used pre or post workout

Excellent for:

• Endurance athletes

• High-volume trainers

• Bulking phases

🔥 CNP Cream of Rice

CNP Cream of Rice is designed specifically as a functional carbohydrate source for fuel and recovery.

What Makes It Different:

• Pure carbohydrate base

• Includes Amylase (carbohydrate-digesting enzyme)

• Supports quick absorption

• Smooth texture

• Wide flavour range

This makes it ideal for athletes who want enhanced digestion and rapid nutrient delivery around training.

How to Use Cream of Rice for Muscle Gain

Pre-Workout (60–90 Minutes Before Training)

• 50–100g cream of rice

• Add whey protein

• Optional: honey or banana

Post-Workout

• 50g cream of rice

• Whey isolate

• Creatine

Bulking Strategy

If you’re struggling to gain weight:

• Add cream of rice to breakfast

• Use it between meals

• Combine with nut butter for extra calories

Is Cream of Rice Good for Skinny Guys?

Yes — especially if you struggle to eat enough calories.

Because it’s easy to digest and not filling like oats, it allows you to increase carb intake without feeling overly full.

For hardgainers trying to build muscle mass, it can be one of the simplest ways to increase calories consistently.

FAQs About Cream of Rice

Is cream of rice gluten free?
Yes, it is naturally gluten free.

Is cream of rice good for bulking?
Yes — it provides clean carbohydrates that help maintain a calorie surplus.

Can I eat cream of rice every day?
Yes, especially if you rotate carb sources for overall micronutrient balance.

Is cream of rice better than oats?
Not better — just different. It’s superior for fast digestion around workouts.