Wellness Fitness Workouts Should You Eat Rice Krispies Treats Before a Workout? Rice Krispies Treats contain simple carbohydrates, which are an optimal source of pre-workout fuel. By Ashley Abramson Ashley Abramson Ashley Abramson's Twitter Ashley Abramson is a freelance writer based in Milwaukee, WI. She's written for the New York Times, Washington Post, The Guardian, and more. health's editorial guidelines Updated on April 28, 2023 Medically reviewed by Suzanne Fisher, MS Medically reviewed by Suzanne Fisher, MS Suzanne Fisher, RD, is the founding owner of Fisher Nutrition Systems. learn more Share this page on Facebook Share this page on Twitter Share this page on Pinterest Email this page Need a boost before you start your exercise routine? Leave it to TikTok to recommend your next pre-workout snack. Users on the app are eating a Rice Krispies Treat before getting their sweat on. Here's the gist: Caroline Klinger, MS, RD, a sports dietitian who dueted the original TikTok, said cereal in general is a great source of exercise fuel—the simple carbohydrates hit the bloodstream fast, providing an instant energy boost for a workout. Because not everyone can tolerate milk, Klinger suggested a Rice Krispies Treat as a better option than a bowl of cereal. In this case, TikTokers may actually be right—but like every trend or claim, this one too comes with some caveats. Here's what you need to know about fueling up with a Rice Krispies Treat before a workout. Getty Images Rice Krispies Treat as Pre-Workout Fuel The short answer: A Rice Krispies Treat definitely can be workout fuel. Simple carbohydrates—like low-fiber, non-whole-grain waffles and cereals—are indeed the best source of quick energy before a workout. Carbs are an efficient way to fuel the body. They allow energy to go straight to the bloodstream without getting sidetracked too much in the digestive tract. On top of providing quick energy for exercise, Rice Krispies Treats are convenient—they're shelf-stable (so they won't go bad fast), and they're easy to stick in a purse or gym bag. What Is Pre-Workout? When To Eat a Rice Krispies Treat for a Workout It's best to eat a Rice Krispies Treat if you're someone who does a high-intensity cardio or strength workout, but not necessarily if you're someone who's going to take a casual bike ride or walk around the block. You can eat the Rice Krispies Treat up to two hours before your workout. If your workout is less than an hour long, you don't need to eat beforehand. Pre-workout snacks are best for people who are doing long, high-intensity workouts. For that type of workout, you should eat 30 to 60 grams of carbohydrates for every hour of exercise. Added Sugar in Rice Krispies Treats One potential concern about eating Rice Krispies Treats is that they contain a lot of high-fructose corn syrup, a form of added sugar derived from corn. Eating too much added sugar can lead to health problems like heart disease and type 2 diabetes. If you're going to eat a Rice Krispie Treat as your pre-workout snack, keep in mind that less than 10% of your daily calories should be added sugar. If you need 2,000 calories every day, you should try to eat no more than 200 calories in added sugar. The pre-packaged, snack-sized Rice Krispies Treats contain 90 calories and 9 grams of added sugar. Alternatively, you can make your own Rice Krispies Treats and determine how much sugar to add. Alternative Pre-Workout Snacks If you aren't too keen about eating a Rice Krispies Treat before your workout—or you want to avoid the added sugar—there are other snacks you can eat that provide similar benefits, with less added sugar. Healthy carbohydrates provide you with the energy you need to maximize your workout. Aim for carbs that are easily digestible so that you don't feel tired during your workout. Some options may include: Melons, like honeydew or cantaloupeNon-whole-grain or non-wheat crackers with smooth peanut butterWell-ripened banana (1 small or 1/2 large banana)Yogurt without granola No matter what snack you choose, make sure to drink plenty of water as well. Pre-Workout Snacks to Avoid You may think a whole food, like raw veggies, would be a better option than a processed bar. However, in this case, it's best to avoid fiber. It sits in the stomach for a long time, which can make it difficult to work out if you feel full, bloated, or have to go to the bathroom. You may also want to avoid saturated fats and protein which can digest slowly and require more energy to digest. For a workout, you need more energy to go to your muscles than your digestive system. The 10 Best Fitness Trackers of 2023 A Quick Review A pre-workout snack is a good idea for a long, vigorous workout. Even though Rice Krispie Treats contain added sugar, they also contain carbohydrates that can provide you with the energy you need for your workout. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 8 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. American Heart Association. Food as fuel before, during, and after workouts. American Heart Association. Carbohydrates. Jeukendrup A. A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med. 2014;44(S1):25-33. doi:10.1007/s40279-014-0148-z Centers for Disease Control and Prevention. Know your limits for added sugars. Smartlabel. Kellogg's Rice Krispies Treats Original Bars. American Cancer Society. Low-fiber foods. Academy of Nutrition and Dietetics. Timing your pre- and post-workout nutrition. MedlinePlus. Dietary fiber.