If you train hard, carbs matter. They help fuel performance, especially for higher-intensity sessions and longer workouts, and they’re one of the easiest levers to pull when energy feels low.
Per4m Cream of Rice is a smooth rice porridge-style meal made from finely milled rice. It’s plant-based and naturally gluten-free, and it’s designed to be gentle and easy to get down when you don’t want lots of fibre or fats sitting heavy.
For a simple benchmark, a 30g scoop gives you 23g carbs and around 104 kcal, which makes it a clean foundation you can scale up or down depending on your day. Keep it light before training, or build it into a bigger breakfast by adding fruit, nut butter, or a scoop of whey.
Who Cream of Rice is for
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Pre-workout eaters: if you train better with food in you but want something light.
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Hard gainers: an easy way to add carbs and calories without feeling stuffed.
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Anyone who struggles with “real food” early: it’s quick, warm, and goes down easily.
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Busy routines: when you need a consistent carb meal that doesn’t take effort.
When to use it
You can use Cream of Rice any time you need simple carbs, but it shines in three spots:
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Pre-workout: a lighter meal when you want energy without heaviness.
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Post-workout: a straightforward carb base alongside protein.
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Breakfast: warm, filling, and easy to customise for your goals.
If you’re training for performance, sports nutrition guidelines often suggest 1–4g of carbohydrate per kg of bodyweight in the 1–4 hours before longer or harder sessions. You don’t need to overthink it, just use it as a range and adjust to what your stomach handles best.
Cream of Rice benefits
Fast, training-friendly carbs
It’s a simple way to increase carb intake without complicated prep, which helps when training volume goes up or energy dips.
Gentler than lots of high-fibre options
Because it’s low fibre and low fat, it’s often easier to tolerate close to training than heavier carb meals.
Easy to scale
One scoop keeps it light. Two to three scoops turns it into a proper meal. You control the thickness, portions, and calories.
Flavours that make it easy to stick with
If your “carb meal” feels boring, you won’t repeat it. Dessert-style flavours make consistency easier.
How to make it
Mix 30g with 150–200ml hot or cold water and stir until you hit a smooth, porridge-like consistency. For thicker Cream of Rice, use less water. For a lighter, quicker bowl, use more.
Easy upgrade: if you want it more filling, add a scoop of whey protein once it’s mixed, or stir through toppings like fruit and nut butter.
