Muscle Building Rice Pudding

how to build muscle rice puddingIf you’ve been reading my blog for a while, you already know that I barely post recipes.  It’s just something that most muscle building Dudes don’t really do.  It’s like crying or sitting down to pee (although, two of my best friends growing up – who are male – sit down to pee 50% of the time; they say it’s more relaxing).

Either way, I have a treat for you today because this recipe is awesome.  If you remember my post titled The Shocking Truth About Carbs, you know that carbs are super freakin’ important for building muscle.  Also, you may remember that eating carbs the night before a workout will load your muscles with glycogen, thus allowing you to lift heavier loads for more reps.  This means more muscle built.  Hence the purpose of this rice pudding.

How to make this beautiful masterpiece:


  • 200g dextrose
  • 1lb of risotto rice (I use Carnaroli; this is key)
  • 2tbsp coconut oil
  • 4 Litres water
  • 1 tsp real vanilla extract (nothing is as good as real vanilla extract)
  • 20-30 drops of Stevia extract


  1. In a large pot with a lid (like a chilli pot), melt the coconut oil on medium heat (5 out of 10). When it is a liquid, add the risotto rice and stir to coat.
  2. When the rice is gently sizzling, add the dextrose and stir it around until it coats the rice.
  3. Now, add 500ml of water and stir. Add Vanilla Extract (ONLY DO THIS ONCE) Cover the pot and turn the heat down to low (1.5 out of 10). The rice will gradually start to absorb the water.  Set a timer for 15 minutes.
  4. Repeat step 3 until you’ve added a total of 4L of water.
  5. Now, keep the pot on the burner, but turn the burner off.  Add the liquid Stevia.  Keep the pot covered and stir every 15 minutes to allow the rice to suck up all the water and become really creamy and juicy.
  6. Now it’s your choice to eat it hot or cold.  If you like it cold (my preference), leave it in the fridge overnight.

Nutrition Facts

If you eat ¼ of the whole batch, here are the stats:

Calories (kcal) Protein (g) Carbs (g) Fat (g)
604 6 124 7