Is consuming Rice Krispies treats a suitable option for a pre-exercise snack?
Rice Krispies treats, a popular snack known for their crunchy texture and sweet taste, have gained a new reputation as an effective pre-workout snack for athletes. These treats, primarily consisting of simple carbohydrates, offer a quick source of energy that can be utilised immediately during short to moderate-intensity exercise sessions.
The refined/simple carbohydrates in Rice Krispies are quickly metabolised, boosting blood glucose and glycogen availability for immediate use in exercise [1][3]. Compared to options like bananas or whole grains, Rice Krispies offer faster carbohydrate availability because they are low in fiber and fat, which slows digestion, thereby reducing the risk of gastrointestinal discomfort right before exercise [1].
Key scientifically supported benefits of Rice Krispies treats as a pre-workout snack include:
- Rapid energy delivery: The simple carbohydrates in Rice Krispies are quickly metabolized, boosting blood glucose and glycogen availability for immediate use in exercise, which is especially helpful for workouts starting within 15-30 minutes of eating [1][3].
- Low fat and fiber: This minimises digestive burden and stomach discomfort during activity, an advantage over higher-fiber whole grains which digest more slowly and can cause fullness [1].
- Convenience and palatability: Easily portable and generally well-tolerated by athletes, making them practical for pre-exercise fueling [3].
In contrast, bananas provide natural sugars (glucose, fructose), vitamins (especially potassium), and fiber. They offer moderate-fast energy but with more fiber and micronutrients, which may slow digestion slightly and benefit longer-duration or less immediate pre-workout needs.
Whole grains deliver complex carbohydrates, higher fiber, and more micronutrients, promoting sustained energy release over longer periods but are less ideal when rapidly digestible fuel is desired immediately before exercise due to slower digestion.
A useful comparison:
| Aspect | Rice Krispies Treats | Bananas | Whole Grains | |----------------------|--------------------------------------|---------------------------------------|-------------------------------------| | Carbohydrate type | Simple/refined carbohydrates | Natural sugars + some fiber | Complex carbohydrates + high fiber | | Digestion speed | Very rapid | Moderate | Slow | | Fat content | Minimal | Minimal | Minimal to moderate | | Fiber content | Very low | Moderate | High | | Micronutrients | Low | High (potassium, vitamin C) | High (B vitamins, minerals) | | Ideal timing | 15-30 minutes pre-workout | 30-60 minutes pre-workout | >60 minutes pre-workout | | Energy release | Immediate (fast fuel) | Moderate (more sustained) | Long-lasting (slow release) | | Potential for GI upset | Low | Low to moderate | Higher if eaten right before workout |
In summary, Rice Krispies treats are scientifically backed as a quick-release carbohydrate source beneficial for short-term, moderate to high intensity workouts requiring immediate energy. They are less nutritionally complete than bananas or whole grains but excel as a rapid, easily digestible fuel source with low risk of digestive discomfort [1][3]. Bananas and whole grains offer additional micronutrients and fiber beneficial for longer workouts and recovery but are less suited for very immediate pre-exercise fueling.
Rice Krispies treats are particularly beneficial for endurance sports such as running and cycling. Lower-intensity activities like yoga and pilates do not require high carb pre-workout snacks. Rice Krispies treats are easy to eat without getting one's hands on them, which can be helpful for athletes with dirty hands.
Moreover, Rice Krispies treats are relatively inexpensive and can be purchased from most grocery stores. A 22-gram Rice Krispies treat bar contains approximately 90 calories, 2 grams of carbohydrate, 17 grams of fat, and less than 1 gram of protein.
Hillary Ake, a sports dietitian, considers Rice Krispies treats a quick carbohydrate source that tastes good and is easy to consume. She advises considering Rice Krispies treats based on the type and intensity of the workout. For most people doing low-intensity workouts, the energy they get from regular meals should suffice.
In recent years, Rice Krispies treats have gained popularity as a pre-workout snack on social media, indicating practical, real-world efficacy alongside the nutritional rationale [3].
- Sports dietitian Hillary Ake endorses Rice Krispies treats as a quick, tasty, and easy-to-consume carbohydrate source, particularly beneficial for short-term, moderate to high-intensity workouts like running and cycling.
- Compared to bananas or whole grains, Rice Krispies treats offer a more rapid source of simple carbohydrates, thanks to their low fiber and fat content, which aids in reducing the risk of gastrointestinal discomfort before exercise.
- The slow digestion of complex carbohydrates found in whole grains makes them less ideal for immediate energy needs before exercise, unlike Rice Krispies treats that provide an instant boost, making them a scientifically-supported choice for pre-workout fuel.
