Rice Krispies Treats are perfect pre-workout snacks. They give you energy, they’re full of antioxidants, and most importantly, they’re delicious! Some people may get an upset stomach or feel a little nauseous if they eat a lot before working out.
For a pre-workout energy boost, some TikTokers are taking the classic Rice Krispies Treat, claiming the sweet snack gives them an insane pump.
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Rice Krispies are a great pre-workout snack. They’re an awesome source of carbs, they’re a type of food the body can digest, and they get into the bloodstream fast. So, they’re the perfect type of carbohydrate to eat right before a workout.
The most common types of carbohydrates you should use to power your workout are, “Rice Krispies Treats.” Other dietitians agree, but they have a few caveats when it comes to what types of workouts Rice Krispies Treats are the best fuel for — and about the #fitnessgains you’ll see from chowing down on one.
It’s an easily digested source of carbohydrates, which can boost energy for a workout, but a miracle drug isn’t what it’s cracked up to be. Read now for recipe of rice krispies.
What Does the Science Say?
Experts have been telling us for years to eat more carbs before a workout. But did you know that simple carb – which enters your bloodstream much faster than complex carbs – can provide a quick energy boost before hitting the gym? A study published in January 2018 in the journal Nutrition Today concluded that carbohydrates are indispensable for high-intensity exercise because they provide an instant energy boost.
Refined carbohydrates are the most common form of carbs found in the foods we eat and many people rely on them for energy, especially during exercise. They come in many forms including white rice, pasta, bread, bagels, pretzels, cookies, crackers, cereal, cakes, doughnuts, pastries, and soda.
Complex carbohydrates, on the other hand, are more nutrient-dense and found in foods like peas, beans, whole grains, and vegetables. Peanut butter, though, is an excellent source of protein, too.
The caveat is that natural sweeteners like honey and agave nectar are typically packed with more nutrients than refined sugar. In addition to having fewer calories, they also have some health benefits. Honey has been shown to lower cholesterol levels and prevent tooth decay. Agave nectar has more potassium than bananas.
Some carb-rich foods are a smart choice for weight loss. “Fruit and vegetables contain fiber, which is a form of dietary carbohydrate that can be digested slowly and doesn’t lead to an insulin spike and subsequent crash.
Plus, low-sugar cereals (like Cheerios, Chex, and Wheaties) can also get the job done, says the nutritionist. Other, healthier simple carbs can have a similar effect (with fewer added sugars), such as a half bagel, toast, rice cakes, or popcorn cakes.
One of the most important things to remember about pre-exercise snacks is that they’re most beneficial when consumed 2 to 3 hours before exercise, says Collingwood. But, if you ate your last meal more than 2 to 3 hours before your workout, Collingwood says it’s okay to have some pre-exercise snacks.
Whether it’s a faster-paced workout, a longer workout, or one where your heart rate is up, a Rice Krispies Treat can provide some added calories, protein, and carbohydrates for energy.
“However, when it comes to high glycemic goods like Rice Krispies Treats, which digest quickly, I suggest 30 minutes or less before your workout.
According to the science, simple carbs are ideal for pre-workout nutrition because they’re rapidly absorbed into the bloodstream and give you a quick energy boost.
It’s a more efficient way to provide the muscles with energy during exercise for prime performance, according to a recent study. The simple carbohydrate is found naturally in fruits, milk, and milk products, as well as in processed and refined sugars such as candy, table sugar, syrups, and soft drinks.
Complex carbohydrates, on the other hand, are found in foods like peas, beans, whole grains, and vegetables. Rice Krispies treats have a lot of simple carbs (the cereal and the sugar used to bind it together), which help to deliver that quick jolt of energy.
But if you’re going to have them, limit your intake to the more naturally occurring simple carbs such as vegetables, fruits, and whole grains. The majority of your carbohydrate intake should come from complex carbohydrates and naturally occurring sugars, not refined and processed sugars, MedlinePlus says.
There are several ways to help people with diabetes manage their disease. Some of these include eating less high-glycemic index foods, such as white bread, pasta, potatoes, and white rice. Other, more nutritious simple carbs can do the trick, such as a bagel, bread, rice cake, or toast.
A pre-exercise Snickers bar isn’t always the best pre-workout snack, says Mark Ralston, a personal trainer in Orange County, California. For a walk or a low- or moderate-intensity 30-minute workout, the snacks between meals shouldn’t be more than two to three hours old, he says.
If you’re doing a higher-intensity workout (like high-intensity interval training, heavy weight training, spinning, or another aerobic activity that raises your heart rate), you may need to wait before you start your workout. “You can eat two minutes to two hours before a workout,” says Collingwood.
“Although, when it comes to high-glycemic foods, like Rice Krispies treats, which digest quickly, I suggest 15 to 30 minutes or less before your workout.
What You Should Know if You Try It
You can make your rice Krispies cereal even better by mixing in a tablespoon of peanut butter and cinnamon. You’ll find out everything you need to know about trying this recipe in this video.
One serving of 30 grams (g) Rice Krispies Treats has 120 calories, 6 g of fat, and 20 g of carbohydrates (including 14 g of of of of added sugars). These are mostly high glycemic carbs, Collingwood says.
The good news is that the majority of them are naturally occurring in your diet, including whole grains, nuts, vegetables, fruits, and dairy. So you may not need to rely on multivitamin supplements.
But if you’re working out for one or several hours, you’ll need to focus on fueling up for your workout with a balanced meal and a more substantial pre-workout snack 15 to 60 minutes before exercise.
If you’re doing a low-intensity or shorter workout (less than 30 minutes), your body may not need a pre-workout boost, so you’re better off skipping that and grabbing some fruit instead.
