Rice Cake Recipe For Endurance Athletes

Rice Cakes

Rice cakes have been a favourite food of endurance athletes for years now. They’re effective, practical, customisable, and taste bloody good as well.

Why are they so good?

Firstly, rice is a slower-releasing form of carb compared to most gels and drink mixes, meaning your body won’t react by burning it quickly (like gels and/or drink mixes). Think about a longer-lasting fuel for the engine. See how World Tour Cyclists use carbs in training here.

If you add dates, honey, jam… They will contain a good amount of both fructose and glucose to allow for maximum energy intake.

They can also contain some healthy fats (if made for training) that deregulate carbohydrate oxidation at the start of training—allowing carbs to be saved for later when it gets harder.

They are perfect to have throughout long races, before a run or swim, and in almost all training sessions. As they keep you going while giving your taste buds a break from gels and drink mixes.

The above image (source: My Sport Science) shows the difference between fast carbs (most gels and drink mixes) vs slower carbs (in this case rice cakes). The diagram clearly shows the rice cakes release energy slower but last longer. This results in increased fat oxidation as well.

In a race or hard training they are perfect to have when your heart rate is low or at the beginning.

So in a nutshell, you seriously increase your endurance just through nutrition.

Here is our Rice Cake Recipe

Main Ingredients:

500g short-grain risotto rice | Source of carbs (glucose)
800ml water
2 Tbsp coconut sugar | Source of carbs
Honey | Source of carbs (fructose & glucose)
150g cream cheese | Source of fats + hold them together

To add only when training

1-2 Tbsp coconut oil or coconut cream | Source of fats + holds them together

Nutrients per cake (without extras) 16 cakes

Carbs: 25.6g
Protein: 1.65g
Fats: 2.8g

Price per cake (without extras): $0.58 NZD

Extras

Choose between 1-4 of the following extras. But not too many as the more you add the harder they are to digest…

1Tbsp Jam | Good flavour + source of carbs (fructose)
A handful or two of Dates/other chopped fruit | Good flavour + source of carbs (fructose)
10-40g Fructose | Sweet flavour + source of carbs (fructose)
10-40g Maltodextrin | Neutral flavour + source of carbs (glucose)
1Tbsp Nut butter | Good flavour + source of fats
1-2Tbsp Oats | Source of carbs (glucose)
1tsp cinnamon | adds flavour + helps counter insulin spikes
2Tbsp Brown sugar/white sugar | Flavour + source of carbs

Ideally, your extras should be sources of carbs, especially if your sport involves high intensity.

For longer, lower intensity sports you can add more fat sources if you prefer the flavour. Higher fat sources may lead to more stomach discomfort.

We recommend adding 1 Tbsp of jam, and a large handful of chopped dates.

This combination gives us the following macronutrients per cake (16 cakes):

Carbs: 27.5g
Protein: 1.65g
Fat: 2.9g

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Method

Add the rice, water, coconut sugar, and coconut oil (if using) to a pot, stir, and bring to a boil.
Once boiling, reduce heat to low and keep covered for a further 15 minutes or until cooked.
Stir, then leave to cook uncovered for another 3-4 minutes.
Turn off the heat and immediately add in the honey and your extras. Being quick means the rice cakes don’t go soft and turn into creamy rice.
Lay a sheet of baking paper in a tray and put the mixture in the tray. Push down until compressed. Leave to cool for a few hours or overnight in the fridge.
After they have solidified cut them into shapes of your choice and wrap them up.

Note: Rice cakes can take a few tries to get the recipe perfect.