Why Athletes Are Ditching Gels for Rice Krispie Treats

For decades, endurance athletes have relied on sticky gels, chewy blocks and brightly colored sports drinks to keep them moving. But recently, a far humbler snack has been sneaking into training plans and race-day routines: Rice Krispie Treats.

The marshmallow-and-rice squares, once the stuff of school lunchboxes are now fueling Tour de France riders, Olympians and even CrossFit competitors. At this year’s Tour cyclists like Lenny Martinez were spotted with treats strapped to their handlebars — a cheap, cheerful, and surprisingly effective solution to mid-race energy needs. In CrossFit, where athletes face back-to-back events, the same snack has become a practical way to refill glycogen stores quickly without upsetting the stomach.

Why Athletes Are Reaching for Them

Traditional sports nutrition is engineered for performance, but it often comes with downsides: high cost, thick textures and for some an upset tummy. Rice Krispie Treats by contrast tick several athlete-friendly boxes:

• Quick carbs — sugar plus puffed rice for fast energy.

• Easy to digest — light texture, minimal gut stress.

• Affordable — far cheaper than branded gels.

• Enjoyable — a nostalgic snack that boosts morale mid-session.

Two-time Olympian Molly Huddle sums up the appeal:

“I wanted something I liked eating, so it wasn’t a chore, and something that wasn’t going to set off my gut the next day. Any rice-based food always sat really well with me. Put a little sugar on the rice, and there you go.”

The Science of Simple Carbs

The shift to everyday snacks isn’t just about taste. Research on endurance athletes shows that higher carbohydrate intake pays off. A study on elite mountain-marathon runners found that consuming 120 grams of carbs per hour reduced muscle damage and improved recovery compared to lower intakes.

Sports dietitian Meghann Featherstun explains:

“In the last 15 years of nutrition research, we know people can take in 100, or even 120 grams of carbs per hour if it’s the right combination of different types.”

That flexibility has opened the door for foods like Rice Krispie Treats to sit comfortably alongside traditional fueling products.

"Eat Like Your Eight-Year-Old Self"

Featherstun notes that simple carbohydrates are often the most effective:

“Simple carbohydrates are excellent for performance and for restocking glycogen stores. And there’s no more simple carbohydrate than a Rice Krispies Treat that has marshmallows, which are sugar, and processed white rice.”

Geoff Burns, physiologist at the US Olympic and Paralympic Committee, puts it even more plainly:

“In and around a training session, eat like your eight-year-old self would want to eat.”

The Bottom Line

High-performance fueling doesn’t always have to come from a lab. Whole foods still matter for overall nutrition, but when it comes to race day or competition weekends, athletes need fast, familiar and easy-to-digest fuel.

From the mountains of the Tour de France to the competition floor of CrossFit, Rice Krispie Treats have emerged as an unlikely yet effective choice. They may look playful, but in the right moment, they deliver exactly what’s needed: simple energy, fast.

Make Your Own Rice Krispie Performance Squares

If you’d rather skip the shop-bought version, it’s easy to make your own at home. This classic recipe keeps the fast-digesting carbs athletes love, and you can batch them ahead of a big training block or competition weekend.

Ingredients

• 60g butter or coconut oil

• 300g marshmallows

• 200g Rice Krispies 

Method

1. Line a baking dish with greaseproof paper.

2. In a large saucepan, melt the butter or coconut oil over a low heat.

3. Add the marshmallows and stir continuously until almost fully melted. If using giant marshmallows, cut them into smaller pieces first to speed up melting.

4. Remove from the heat and continue stirring until smooth.

5. Add the Rice Krispies and mix until the cereal is completely coated.

6. Press the mixture evenly into the prepared dish. A spatula lightly greased with butter or water will stop sticking.

7. Leave to cool and set fully before cutting into squares.

Nutrition (per square if cut into 15):

• 158 kcal

• 3g fat

• 30g carbohydrate

• 2g protein