Can Rice Krispie bars compete with energy gels?

Recent research has shown endurance athletes can increase their stamina and performance by consuming large amounts of carbohydrates during longer training sessions and races. A study found that elite endurance athletes who consumed 120 grams of carbohydrates per hour experienced less muscle damage and faster recovery than those who took in 60–90 grams.

This has led to a surge in sales of energy gels and bars that promise new levels of performance. In fact the global energy gel market is expected to grow from just over $600 million in 2024 to roughly $1.3 billion by 2034.

Whilst these gels are very good during endurance training sessions and races they come with two big issues, price and GI (gastrointestinal) distress. Gels range from £1 to £5 each and during a long endurance session athletes can consume up to 4 per hour to hit their target of 120g carbs per hour (gels are usually around 30g carbs per gel). This can get very expensive, fast! The other issue is many athletes struggle with GI issues from gels and it can be difficult to find one that your body can tolerate.

Due to the high cost and GI issues there is a rise in people looking for good alternatives. Snacks like Rice Krispie bars are ideal as they are primarily simple carbs, providing quick release energy easily accessible by the muscles. It also helps as they are very tasty, when consuming many of these during those long training sessions.

From Tour de France to Olympians more professional athletes are turning to them

At the Tour de France, riders like Lenny Martinez were spotted having Rice Krispie bars strapped to their handlebars using hairbands. They offer the riders the quick hit of carbohydrates they need without the risk of gut distress.

Olympians like Mollie Huddle and Hobbs Kessler are two of many athletes who’ve embraced the treat for its digestibility, wanting something that they liked eating, so that it wasn’t a chore.

Why Rice Krispie Treats Work

Rice Krispie Treats are a powerhouse of simple carbs—processed white rice and marshmallows (aka sugar). These ingredients are quickly broken down and absorbed into the bloodstream, providing immediate, accessible energy to working muscles. Marshmallows which are large part of the Rice Krispie bars are made up from Glucose and Sucrose, and the mixture of these allows the most energy to be transported to the muscles.

The low fiber, fat, and protein content means they digest easily and are less likely to cause gastrointestinal issues or cramps during high-intensity exercise, a common concern with some other options.

Sports science shows your body doesn’t care where carbs come from — only how much and how fast you absorb them.

They are really quick and easy to make your own, saving you even more money. This also comes with the benefit that you can tweak the ingredients to suit you, such as adding some nut butter for minor nutritional adjustments if needed. Click the link below to see the recipie.

When they are ideal

Rice Crisipy bars are ideal when a lot of fast energy is required, such as a long run, football game, long bike, etc. However they are not the right choice for walking, yoga, etc which are lower intensity and do not use the high levels of glycogen that high intensity does, for these look at complex carbs with som protein and healthy fats.

Simple carbs are sugars that provide energy to the muscles very quickly without much processing. Complex carbs are slower to digest and keep us feeling fuller for longer, such as whole-grain bread, oats, beans, etc. These are great at meal times as they keep us going until the next meal but during exersice can cause GI issues as the stomach is usy still breaking down these foods.

Considerations

There are still some benefits to commercial bars and gels though. Often they have other nutrients added such as vitamins, or electrolytes, and they contain the exact ratio of glucose/sucrose for ultimate absorption, so are still useful when performance needs to be maximised. For long events, these missing elements would need to be supplemented through hydration mixes or other food sources.

Conclusion

They are definitely worth trying out to see how you get on with them, use them by themselves or along side traditional gels, bars and energy drinks, the choice it yours.