Need an energy boost before you start your workout routine? Let TikTok recommend your next pre-workout snack. The user on the app is eating Rice Krispies before sweating.
Here’s the takeaway: Caroline Klinger, MS, RD, a sports nutritionist who worked with the original TikTok, says cereals are a great source of sports fuel in general — simple carbohydrates get into the bloodstream quickly to provide an instant energy boost for workouts.
Since not everyone can tolerate milk, Klinger suggested that Rice Krispies were a better option than a bowl of cereal.
In this case, TikTokers may actually be right, but as with every trend or claim, there are some caveats to it. Here’s what you need to know to fuel up with Rice Krispies before your workout.
Rice Krispies Can Be Used as Pre-Workout Fuel
The short answer is: Rice Krispies can definitely be a workout fuel. Simple carbs — such as low-fiber, non-whole-grain waffles and cereals — are indeed the best source of a quick pre-workout boost.
Carbohydrates are an effective way to provide energy to the body. They allow energy to enter the bloodstream directly without being transferred too much in the digestive tract.
In addition to providing a quick dose of energy for your workouts, Rice Krispies snacks are convenient – they are stable (so they don’t spoil quickly) and can easily slip into your purse or gym bag.
When To Eat a Rice Krispies for a Workout
Rice Krispies are best eaten if you do high-intensity cardio or strength workouts, but not necessarily if you plan on a casual bike ride or a walk around the block. You can eat crispy rice two hours before your workout.
If you’re exercising for less than an hour, you don’t need to eat early. Snacking before a workout is best for people who are doing long, high-intensity workouts. For this type of exercise, you should consume 30 to 60 grams of carbohydrates per hour of exercise.
Add Sugar to Rice Krispies
One potential problem with consuming Rice Krispies is that they contain a lot of high-fructose corn syrup, which is an added sugar that is extracted from corn. Eating too much added sugar can lead to health problems like heart disease and type 2 diabetes.
If you’re planning to eat Rice Krispies as a pre-workout snack, keep in mind that you should have less than 10% of your daily calories with added sugar. If you need 2,000 calories a day, then you should try to eat no more than 200 calories of added sugar.
Pre-packaged snack-sized Rice Krispies contain 90 calories and 9 grams of added sugar. Alternatively, you can make your own Rice Krispies and determine how much sugar to add.
Replace Pre-Workout Snacks
If you’re not too keen on eating Rice Krispies before your workout, or if you want to avoid added sugar, there are other snacks you can eat that have similar benefits but with less added sugar.
Healthy carbs give you the energy you need to maximize your workouts. Choose carbohydrates that are easy to digest so you don’t get tired while exercising. Some options may include:
- Melons, such as honeydew melon or cantaloupe
- Non-whole wheat or non-wheat crackers with smooth peanut butter
- Ripe banana (1 small banana or 1/2 large banana)
- Yogurt without granola
Whatever snack you choose, be sure to drink plenty of water.
Pre-Workout Snacks to Avoid
You may think that natural foods, such as raw vegetables, are a better option than processed food bars. However, in this case, it is best to avoid fiber. It stays in the stomach for a long time, making it difficult to exercise if you feel full, puffy, or have to go to the bathroom.
You may also want to avoid saturated fats and proteins that digest slowly and require more energy to digest. For workouts, you need more energy than your digestive system to deliver muscles.
Conclusion
For long, strenuous workouts, it’s a good idea to snack before a workout. Although Rice Krispies contain added sugars, they also contain carbohydrates, which can give you the energy you need to work out.
