Peanut Butter Rice Cakes: The Perfect Open Water Training Fuel
Why This Recipe Works for Athletes
These peanut butter rice cakes are the simplest, most portable training fuel you can make at home. Light on the stomach, quick to eat, and built around fast-release carbohydrates paired with small amounts of fat and protein for sustained energy — they’re ideal for pre-session fuel or as a between-discipline snack in transition. Wrapping them tightly in cling film means they survive a kit bag, jersey pocket, or bento box without falling apart.
Ingredients
- 4 plain rice cakes
- 4 tbsp smooth peanut butter (or almond butter)
- 2 tsp honey or maple syrup
- 1 ripe banana, sliced into rounds (optional but recommended)
- Small pinch of flaked sea salt per rice cake
Instructions
- Lay out four rice cakes on a clean flat surface.
- Spread 1 tablespoon of smooth peanut butter evenly across each rice cake.
- Drizzle ½ teaspoon of honey or maple syrup over each one.
- Lay 2–3 banana slices on top of each rice cake if using.
- Finish with a small pinch of flaked sea salt over each — this replaces some electrolytes lost during training.
- Eat immediately, or wrap each rice cake tightly in cling film for easy transport in your kit bag or jersey pocket.
Nutrition Notes
Each rice cake with peanut butter, honey, and banana provides approximately 155 kcal, 5g protein, 20g carbohydrates, and 6g fat. For a 90-minute open water or long ride session, eat 2 rice cakes 30 minutes before you start and carry 2 more for mid-session fuel. For a vegan and dairy-free version, use almond butter or sunflower seed butter and maple syrup instead of honey. The rice cakes keep well for 24 hours when wrapped — make them the night before a morning session.
Prep time: 5 minutes | Servings: 4 rice cakes (2 training portions)