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The simplest real-food fuel you can make. Short-grain white rice pressed into flat cakes with mashed banana and honey — fast carbs, natural sweetness, easy on the stomach.
- When
30–60 min before your runDetails
White rice and banana are among the fastest-digesting carb combinations available. Each cake delivers ~48g of carbs with virtually no fat or fiber — ideal for topping up glycogen close to race time or before a long run. The honey adds a small fructose component alongside the glucose from rice, approaching the 1:0.8 ratio shown to maximize carb absorption.
- Fits
- Long runUltra
- GI risk
- Medium GI risk
Rice Cakes
These are deliberately minimal — no fat, no fiber, no protein to slow digestion. That is the whole point. The rice and banana combination is almost identical in carb profile to a commercial gel, but in a real food format your gut will thank you for. Make the night before and wrap individually. They hold at room temperature for up to 8 hours.
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Try Fuel App NowBETAWill eventually be released to the Apple App Store and Android Play Store.
Rinse the sushi rice under cold water until the water runs clear — about 3–4 rinses. Add rinsed rice and water to a saucepan. Bring to a boil, then reduce to the lowest heat, cover, and cook for 12 minutes. Remove from heat and steam, lid on, for 10 more minutes.
While still warm, fold in the mashed banana, honey, and salt. Mix gently until fully combined.
Line a flat baking tray with parchment. Press the mixture evenly across the tray about 2 cm thick. Press firmly. Let cool for 10 minutes then cut into 6 rectangles or rounds.
Wrap each cake individually in parchment and a rubber band. They hold at room temperature for up to 8 hours, or refrigerate for up to 3 days.
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Will eventually be released to the Apple App Store and Android Play Store.