charger Pre-Run

Savoury Runner's Rice Balls (Onigiri)

Name: Savoury Runner's Rice Balls (Onigiri)
Prep time: 15 min
Cook time: 22 min
Total time: 37 min
Yield: 4 rice balls
Ingredients: 300 g (1½ cups) sushi rice, short-grain white rice; 360 ml (360 g) water; 15 ml (1 tbsp) rice vinegar; 3 g (½ tsp) fine sea salt; 5 ml (1 tsp) sesame oil; 30 ml (2 tbsp) soy sauce or tamari; 9 g (1 tbsp) sesame seeds; 4 nori sheets, halved

90-120 minutes before

The ultra runner's secret weapon. Real food, no wrapper needed — just grab, run, eat. Inspired by Japanese onigiri, built for the trail.

skilletCook22 min

soup_kitchenPrep15 min

restaurantYield4 rice balls

boltCarbs~52g

water_dropSodium740mg

exerciseProteins~4g

grassFiber~1g

For your run

When: 90-120 minutes beforeDetails
A savoury pre-run meal: 52 g of carbs and 740 mg of sodium in something you can eat standing in the kitchen. Low fiber and barely any fat, so it clears well before you start.
Wrong time: Inside 30 minutes it is a lot of rice to carry in your stomach. Give it 90 minutes and it is one of the best race-morning options in the catalog, especially if sweet breakfasts turn you off.
How much: One rice ball 90-120 minutes out. Two if you are over 80 kg or heading out for 2 hours or more.
Fits: Easy runWorkoutLong runRace
GI risk: Medium GI risk

Ingredients

Rice

300 g (1½ cups) sushi rice, short-grain white rice

360 ml (360 g) water

Seasoning

15 ml (1 tbsp) rice vinegar

3 g (½ tsp) fine sea salt

5 ml (1 tsp) sesame oil

30 ml (2 tbsp) soy sauce or tamari

9 g (1 tbsp) sesame seeds

To Wrap

4 nori sheets, halved

Notes

Best eaten during runs over 60 minutes. Wrap individually in parchment + a rubber band — fits a vest pocket perfectly. Holds at room temperature for up to 6 hours. Variations: add a small piece of umeboshi (pickled plum) in the center for extra sodium, or a tiny piece of canned tuna for protein on longer efforts.

Instructions

Rinse the sushi rice under cold water until the water runs clear — about 3–4 rinses. This removes excess starch and keeps the texture firm enough to hold its shape on the run.

300 g (1½ cups) sushi rice, short-grain white rice

Add rinsed rice and 360 ml 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. Do not lift the lid.

360 ml (360 g) water

While still warm, fold in the rice vinegar, salt, sesame oil, soy sauce, and sesame seeds. Mix gently with a wooden spoon — don't crush the grains.

15 ml (1 tbsp) rice vinegar

3 g (½ tsp) fine sea salt

5 ml (1 tsp) sesame oil

30 ml (2 tbsp) soy sauce or tamari

9 g (1 tbsp) sesame seeds

Shaping

Wet your hands with cold water and add a pinch of salt. Take about 100 g of rice and press firmly into a triangle or cylinder shape. The key is pressure — pack it tightly so it holds together on the run.

Shaping

Let the shaped balls cool completely, then wrap each with half a nori sheet. Roll in plastic wrap or parchment for carrying. They hold at room temperature for up to 6 hours.

4 nori sheets, halved

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Savoury Runner's Rice Balls (Onigiri)

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