Collection: Cream Of Rice

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

• Pre-workout eaters: if you train better with food in you but want something light.
  
• Hard gainers: an easy way to add carbs and calories without feeling stuffed.
  
• Anyone who struggles with “real food” early: it’s quick, warm, and goes down easily.
  
• 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:

• Pre-workout: a lighter meal when you want energy without heaviness.
  
• Post-workout: a straightforward carb base alongside protein.
  
• 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.

Popular picks

Want dessert vibes in a bowl? Cream of Rice in White Chocolate Hazelnut is a go-to.

Want a bakery-style flavour? Cream of Rice in Cherry Bakewell is a strong breakfast pick.

Want something classic and warming? Cream of Rice in Caramel Biscuit nails that sweet, comforting feel.

FAQs

What is Cream of Rice?

Cream of Rice is finely milled rice cooked with water to create a smooth, porridge-like carb meal. It’s popular in fitness routines because it’s quick, easy to digest, and simple to portion.

Is it gluten-free and vegan?

It’s made from rice and is plant-based. If you need strict allergen control, check the label for manufacturing and “may contain” statements.

Is Cream of Rice good pre-workout?

Yes, it’s commonly used as a pre-workout carb because it’s low fibre and easy to adjust in portion size. Start lighter if you’re eating close to training.

Can I add protein to Cream of Rice?

Yes. Stir in whey after mixing, or pair it with a shake on the side. Protein plus carbs is an easy meal combo when you’re trying to recover well and stay consistent.

Can I make Cream of Rice with milk instead of water?

You can, but it’ll be thicker and higher calorie. Water keeps it lighter. Milk makes it more dessert-like.

Can I meal prep Cream of Rice?

You can, but it thickens as it sits. If you prep ahead, add a splash of water when reheating and stir to bring the texture back.

How do I choose the right serving size?

Use your goal. Cutting or lighter pre-workout: start with 1 scoop. Maintenance: 1–2 scoops. Gaining or high training volume: 2–3 scoops and build it up with toppings.