Rice cakes

Rice cakes have gained popularity among cyclists as a convenient, easily digestible, and customizable source of carbohydrates during rides. These compact, portable snacks provide a quick and sustained energy release, making them a valuable addition to a cyclist's fueling strategy.

In the context of sports nutrition, rice cakes are small, compact cakes made primarily from cooked rice, often combined with other ingredients like nut butter, fruit, or syrup to provide additional flavor and nutrients.

Rice cakes

List of rice cake variants:
  • Plain rice cakes
  • Peanut butter and jelly rice cakes
  • Almond butter and honey rice cakes
  • Banana and cinnamon rice cakes
  • Chocolate and sea salt rice cakes
  • Savory rice cakes with soy sauce and sesame seeds
  • Coconut and dried fruit rice cakes
  • Sweet potato and brown sugar rice cakes
Benefits for the cyclist:
  • Provides easily digestible carbohydrates for quick and sustained energy during rides
  • Compact and portable, making them convenient to carry and consume on the bike
  • Customizable to individual preferences and nutritional needs
  • Can be made with additional ingredients to provide a balance of carbohydrates, protein, and healthy fats
  • Less likely to cause gastrointestinal distress compared to some other mid-ride snacks
  • Can be made in advance and stored for future rides
Energy value:

The calorie content of rice cakes varies depending on the ingredients used. On average, a 2-ounce (60 g) rice cake provides 100-150 calories, with 20-30 grams of carbohydrates, 1-5 grams of protein, and 1-5 grams of fat.

When to consume:
  • During the ride: Consume rice cakes as needed during rides lasting more than 60-90 minutes to maintain energy levels and prevent bonking.
  • Before the ride: Eating a rice cake 30-60 minutes before a ride can provide a quick energy boost without causing digestive discomfort.
Other tips:
  • Experiment with different ingredients and ratios to find the combination that works best for you.
  • Wrap rice cakes in foil or wax paper for easy transport and consumption during rides.
  • Make a batch of rice cakes in advance and store them in the refrigerator or freezer for future rides.
  • Consider the portability and ease of consumption when choosing ingredients for rice cakes.
  • Be mindful of the calorie and carbohydrate content of rice cakes and adjust your intake based on the duration and intensity of your ride.

Rice cakes can be a tasty and practical addition to a cyclist's fueling plan, providing a convenient source of carbohydrates and other nutrients during rides. By customizing the ingredients and portion sizes to individual preferences and nutritional needs, cyclists can use rice cakes to maintain energy levels, prevent bonking, and support their performance on the bike. However, it's essential to remember that rice cakes should be used as part of a well-rounded fueling strategy that also includes proper hydration and a balanced diet off the bike.