NEWS Health News TikTokers Are Eating Rice Krispies Treats to Boost Workouts. Does It Work? By Lauren Manaker MS, RDN, LD, CLEC Lauren Manaker MS, RDN, LD, CLEC Lauren Manaker, MS, RDN, LDN, CLEC, CPT, has studied nutrition for almost two decades. She was named an emerging leader in women's health by the National Academy of Nutrition and Dietetics. Learn about our editorial process Published on August 31, 2021 Fact checked Verywell Health content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Nick Blackmer Fact checked by Nick Blackmer LinkedIn Nick Blackmer is a librarian, fact-checker, and researcher with more than 20 years’ experience in consumer-oriented health and wellness content. Learn about our editorial process Share Tweet Email Print Verywell / Getty Images Key Takeaways TikTok users are eating Rice Krispies Treats for an added boost of energy before a workout. Experts say these snacks can actually work to give you the carbohydrates you need to be energized during exercise. While this habit isn't necessarily bad for you, there are more nutritious snacks you can turn to before exercising. If you often find that one minute you are exercising and enjoying your workout, and the next minute you run out of steam, you may not be fueling your body with the right nutrients pre-workout. TikTok users seem to have found the perfect pre-workout snack that is low-cost, easy to eat, and delicious. People on the app are turning to Rice Krispies Treats, saying the sugary snack gives them extra energy to get through a strenuous session. But are these sweet treats really a solution to avoiding a workout energy slump, or is it simply a passing TikTok trend? What Should You Eat Before a Workout? What you eat before you work out can be just as important as your workout itself if you want the best results. In fact, the timing of your snack along with which macronutrients (carbohydrates, protein, and fat) you are eating may play a role in: Enhancing recovery Helping support tissue repairEnhance muscle protein synthesis Improve mood states following high-volume or intense exercise Carbohydrates are used as energy by the body. And while your body does have carbohydrate stores, also known as glycogen, they are limited. Is TikTok's Liquid Chlorophyll the Health Cure-All? Experts Say Not Likely Supplying your body with carbohydrates, especially for longer bouts of exercise where glycogen stores are depleted, is key. While complex carbs that contain fiber are generally recommended for an overall healthy diet, in the case of pre-workout fuel, simple carbs may offer more of a benefit because they enter the bloodstream faster. Specifically, research recommends you eat 1 to 4 grams of carbohydrates per kilogram of body weight in the hours before any exercise that will last more than an hour. So, for a 130-pound person, that would mean eating between 59 and 236 grams of carbohydrates. TikTokers Are Drinking Lettuce Water to Sleep Better. Does It Work? Simple carbs include white bread, bananas, and of course, rice and marshmallows. And eating them two to three hours before a workout appears to be your best bet for optimal performance. Which Macros Are In Rice Krispie Treats? One pre-made classic Rice Krispies Treat contains 90 calories and a mix of macros: 17 grams of carbohydrates2 grams of fatLess than 1 gram of protein The carbs found in these treats are notable because they are the “quickly digestible” kind. TikToker Says Retinol Can Make Your Depression Worse. Is It True? While typically, 8 grams of added sugar and no fiber makes for a treat that is not the wisest choice, in the case of fueling a workout, these features can actually be a positive. What This Means For You If you need a quick snack before a workout as an energy boost, Rice Krispies Treats will likely get the job done. But when possible, experts advise turning toward more nutritious options. Are Rice Krispies Treats a Good Pre-Workout Choice? Surprisingly enough, Rice Krispies Treats aren't all bad. “If you’re coming up on an intense workout session and haven’t eaten in a few hours, a Rice Krispie Treat actually isn’t a bad idea,” Chrissy Carroll, MPH, RD, a registered dietician and USAT Level I triathlon coach, tells Verywell. “The combination of toasted rice cereal and sugar provides a small amount of easily digestible carbs that can give you the extra boost of energy you need right before a tough workout.” Specifically, the treat can offer some benefits if you’re planning a demanding workout. Tiktokers Say Asparagus Can Cure a Hangover. Is That True? “Because it’s low fiber, it can decrease the chance of stomach upset during high-intensity training,” Carroll adds. “Generally, in your diet, you want to get enough fiber, but it’s good to avoid high fiber foods immediately before a sweat sesh.” However, leaning on these treats does come with some caveats. Because they lack fiber, these treats can elevate blood sugars rather quickly. So if you have a condition like diabetes, this may not be the snack for you. Elizabeth Shaw, MS, RDN, CPT, a nutrition expert and author, cautions that “anyone who experiences insulin resistance should speak directly with a dietitian trained in sports and their particular health condition to ensure they have the proper pre-workout snack that works for their needs.” Carroll also adds that “because there’s not much nutritional value in a treat, it’s probably not ideal to use daily, though there are certainly worse vices, especially considering one treat contains 8 grams of added sugar—which is less than many granola bars.” TikTokers Are Eating Dandelions. Is It Healthy? Instead, Carroll suggests that people “consider swapping the treat with other easily digestible carb-rich foods that contain more nutrients—like toast with a little peanut butter and sliced banana, or a bowl of cereal with low-fat milk.” Overall, experts say you should turn to it as a last resort, rather than making it a habit. “[Rice Krispies Treats] should be reserved for a last-minute snack grab before higher intensity or long training sessions,” Carroll says. “If you’re just hitting the gym for a quick hop on the elliptical or plan to go for a casual bike ride with friends, there’s no need to grab that little blue package—unless you just want one for nostalgia’s sake, of course.” Was this page helpful? Thanks for your feedback! Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 5 Sources Verywell Health 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. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14(1). doi:10.1186/s12970-017-0189-4 Alghannam AF, Ghaith MM, Alhussain MH. Regulation of energy substrate metabolism in endurance exercise. Int J Environ Res Public Health. 2021 May 7;18(9):4963. doi:10.3390/ijerph18094963 Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29(sup1):S17-S27. doi:10.1080/02640414.2011.585473 Ormsbee MJ, Bach CW, Baur DA. Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance. Nutrients. 2014 Apr 29;6(5):1782-808. doi:10.3390/nu6051782 Kellogg’s Company. Kellogg’s Rice Krispies Treats original bars.