Trail runners are eating enough sugar, but not enough Rice Krispies Treats.
Trail running encourages high levels of sugar consumption. The intense physical and mental demands of long distance running burns incredible amounts of calories, many of which are in the form of simple sugar. While it’s still recommended to eat a well-balanced diet of complex carbohydrates, proteins and fats, the priority to eat “healthy” shifts during exercise. When exercising, sugar becomes a nutrient, not the enemy demonized by dieters and dentists.
Sugar’s ability to rapidly replenish energy has turned trail race aid stations into buffets of candy and sugar-rich sports products including drink mixes, gummies, gels and bars. Most trail runners recognize the benefits of sugar during exercise (listen to coach David Roche’s philosophy on sugar consumption and his record-setting win at the Leadville 100 where he ingested 120 carbohydrates per hour).
Rice Krispies cereal with Snap, Crackle and Pop.
But there’s a classic source of sugary goodness long steeped in American kitchen culture that the majority of trail runners are under-appreciating: the Rice Krispies Treat. This magic trio of Rice Krispies Cereal, marshmallows and butter is an easily portable, carbohydrate-rich snack that provides energy, digests well in the stomach during even the hardest of physical efforts, and has a rich history as a successful “power-up” in the professional cycling world. Perhaps one day soon The Rice Krispies Treat will be fully appreciated in the trail running world too.
Krispies History
The Rice Krispies Treat had been loved by the American population for over eighty years. The invention of this classic recipe is credited to Mildred “Millie” Day, and her colleague Malitta Jensen, in 1939 (though the exact year is slightly contested), who worked as quality testers for Kellogg’s. Originally named, “Marshallow Squares,” Day supported the Kansas City chapter of the youth outdoor program known as the Camp Fire Girls (now called the Campfire Heartland) through a fundraising initiative where she baked these treats for campers to sell door to door. It was an instant hit. Local newspapers wrote about the Marshmallow Squares and in 1941 Day and Jensen’s recipe was included on the back of the Rice Krispies Cereal Box.
Rice Krispies Treats have history.
Although the Rice Krispies Treat remained a popular sweet in American kitchens for decades after its creation, it wasn’t until 1995 that Kellogg’s marketed their own packaged Rice Krispies Treats. In 2025, an estimated sixteen million pounds of Rice Krispies cereal was used to make these treats!
Butter-greased wheels
While Rice Krispies Treats are not most trail runners go-to running snack, the professional cycling community has long recognized their benefits as a fuel source. In arguably the most popular cycling race in the world, the Tour de France, top riders credit Rice Krispies Treats (both packaged and homemade) as a key part of their in-race fueling strategy.
In the cycling world, carbohydrates and simple sugars have long been respected for their energy delivering properties. But while professional cyclists’ diets have been effective for training, they have not always been particularly exciting or enjoyable. Popular recipe book in the endurance sporting world, The Feed Zone: Fast and Flavorful Foods for Athletes, written by Biju Thomas and Dr. Allen Lim in 2015, sought to bring more variety and fun to professional endurance sports diets. The book shares alternatives to the typical bland athlete meals and reliance on highly processed gels and bars, introducing over 150 recipes of athlete specific meals and homemade portable products for racing and training. Several of these recipes utilize rice in the form of rice balls and cakes.
While The Feed Zone contains no specific recipe for a Rice Krispies Treat, its large influence on the endurance sports community popularized rice-based treats (both savory and sweet) as an essential form of fuel during exercise. Scott Jurek, trail running legend and seven-time winner of the Western States 100 Mile Endurance Run, was also known for using portable rice-based foods during his runs and races. Jurek shares several of these recipes in his book, Eat and Run: My Unlikely Journey to Ultramarathon Greatness.
Rice comes in many types.
Why rice?
White rice is the most consumed food in the world, particularly the long grain Indica variety (ex: basmati and jasmine) that accounts for over seventy percent of the world’s rice crop and is a staple part of diets for billions of people worldwide. But in spite of its popularity, rice is still not fully recognized for its training fuel benefits among trail runners. Rich in carbohydrates, low in fats, and easily digestible, rice is a no-brainer for athletes looking to increase their carbohydrate consumption while limiting GI (Gastrointestinal) distress. Rice is effective at rapidly replenishing muscle glycogen, which provides long-lasting energy for athletes to help maximize their athletic performances. Additionally, rice is particularly versatile and can be used in a variety of meals, paired with many different flavors, and can be purchased cheaply almost anywhere in the world.
When it comes to rice in the endurance sports world, there’s arguably no better tasting, easily transportable and energy-rich way to consume it: The Rice Krispies Treat.
Adam Peterman fueling at an aid station at the World Mountain and Trail Running Championships in Thailand. Photo: Richard Bolt.
One too many gels
Most trail runners, particularly ultrarunners, can speak to the unpleasant feeling of “gut-bomb,” caused by ingesting too many sports-specific products such as gels and sugary electrolyte mixes. While ingesting the proper amount of sugars is essential to maximizing performance during exercise, trail runners become too reliant on the repetitive sources of fuel offered at aid stations or dependence on their same few favorite sports nutrition products.
An athlete’s favorite source of fuel during training might not be their favorite during long or intense races. Consuming large amounts of the same product can become exhausting for both the stomach and mind.
Variety of ingredients and flavors is key to an effective race nutrition strategy. When runners tire of eating gels, candy and bars, the Rice Krispies Treat offers an effective escape from the usual runner fuel monotony. Rice, an easily digestible complex carbohydrate, offers extended energy, along with the fat from the treat’s hefty amount of butter. The simple sugars in marshmallows offer quick bursts of energy, more similar to gels and energy bars. The iconic taste and chewy texture of Rice Krispies Treats are also largely different from anything else in the sports nutrition market, offering a most welcomed change for runners who are ready to liven up their nutrition choices and embrace this classic American delicacy not just a sweet treat, but as a staple source of training and racing fuel.
Get your ingredients and start baking!
Top five Rice Krispies Treat recipes
Describing the benefits of Rice Krispies Treats for trail runners only goes so far, tasting these delicacies is the only way to know for sure. Listed below are my top five Rice Krispies Treat recipes to make in your home kitchen. From classics to variations that trail runners may find particularly enticing, I’ve included a wide range of flavors and textures. No matter your taste preferences you will likely find something especially delicious and energizing to fuel your future training and racing!
1940 classic
Contrary to most might think, the original recipe for Rice Krispies Treats™ is not the one currently inscribed on the side of the cereal box. The original recipe created by Day and Jensen is similar, but with slight variations of ingredient amounts and includes the addition of vanilla. Firstly, the original recipe has a higher ratio of butter/marshmallow mixture to cereal. Secondly, the butter in the recipe is salted (which was the only available commercial butter during the time), instead of unsalted. The result is a more chewy, moist and calorie-rich treat that recent generations have certainly missed out on—perhaps confirmation that the original should never be changed.
Recipe and Directions
Marshmallows: 5 cups of minis
Butter: ⅓ cup (salted preferred)
Rice Krispies: 5 cups
Vanilla extract: 1 tsp.
PROTIP: Using mini marshmallows will result in quicker, more even melting of marshmallows.
1.In a large saucepan, melt butter and vanilla over low heat. Add marshmallows and stir until completely melted. Remove from heat.
2. Add Rice Krispies cereal. Stir until well coated.
3. Using buttered spatula or wax paper evenly press mixture into a 13 x 9 x 2-inch metal pan coated with cooking spray or butter/oil.
4. Cool. Cut into 2-inch squares.
PROTIP: Using a metal pan will result in crispier edges and more even heat distribution.
There are benefits to using a metal pan.
Trailmix
For long runs and trail adventures, runners need snacks with additional energy. Inspired from hikers who pack energy-dense and portable snacks such as trail mix and dried fruits, is this recipe for Trailmix Rice Krispies Treats. This calorie-rich treat combines salty and sweet flavors in a mix of classic Rice Krispies ingredients with trail mix ingredients such as pretzels, M&M candy, peanuts, and dried fruits.
Recipe and directions
Marshmallows: 12oz. of minis
Butter: 4 tablespoons
Raisins: ½ cup
Peanut butter: ½ cup
Pretzel sticks: 2 cups
M&Ms: 1 cup plain
Peanuts: ½ cup
Rice Krispies cereal: 5 cups
Vanilla extract: 1 tsp.
1.In a large saucepan, melt butter, peanut butter and vanilla over low heat. Add marshmallows and stir until completely melted. Remove from heat.
2. Add Rice Krispies cereal, peanuts, raisins and pretzels. Wait to add the M&Ms until the mixture is slightly cooler but still warm (not too warm to melt the chocolate). Stir until well coated.
3. Using buttered spatula or wax paper evenly press mixture into a 9 by 13 inch square metal pan coated with cooking spray or butter/oil.
4. Cool. Cut into 2-inch squares.
Go Bananas
There’s arguably no food more universally appreciated by runners than the banana. From aid stations, race finish lines, and pre/post run snacks, bananas have a popularity amongst runners that is unmatched by any other fruit or food item. In the following recipe, dried banana chips and peanut butter are combined with Cocoa Krispies (the chocolate version of Rice Krispies), marshmallows and butter to create a decadent dessert
Recipe and directions
Marshmallows: 12oz. of minis
Butter: 4 tablespoons
Dried banana chips: 1 cup
Peanut butter: ½ cup
Cocoa Krispies cereal: 5 cups
Vanilla extract: 1 tsp.
1.In a large saucepan, melt butter, peanut butter, and vanilla over low heat. Add marshmallows and stir until completely melted. Remove from heat.
2. Add Cocoa Krispies cereal and banana chips. Stir until well coated.
3. Using buttered spatula or wax paper evenly press mixture into a 13 x 9 inch metal pan coated with cooking spray or butter/oil.
4. Cool. Cut into 2-inch squares.
Lots of ways to mix and match recipes to create your own treats.
Health nut
The processed nature of the typical Rice Krispies Treat ingredients is not for everyone. But not all of these classic treat recipes use the traditional Rice Krispies cereal and marshmallows/butter. Listed below is a recipe for a Rice Krispies Treat that uses organic puffed rice cereal, raw honey, and nut butter to create a completely vegan and gluten free snack. Additionally, this recipe uses superfoods, including chia seeds and goji berries to pack a health punch. These treats make the perfect healthy snack, as well as carbohydrate-rich workout fuel.
Recipe and directions
Raw honey: 1 cup
Almond or cashew butter: 1 cup
Goji berries: ½ cup
Chia seeds: ⅓ cup
Organic puffed rice cereal (such as Nature’s Path): 5 cups
Vanilla extract: 1 tsp.
1.In a large saucepan, melt honey and vanilla over low heat. Add nut butter and stir until completely melted. Remove from heat.
2. Add puffed rice cereal, chia seeds and goji berries. Stir until well coated.
3. Using buttered spatula or wax paper evenly press mixture into a 13 x 9 inch metal pan coated with cooking spray or butter/oil.
4. Cool. Cut into 2-inch squares.
New Mexican kick
As I am based in New Mexico, I wanted to include a recipe that reflects several local flavors. The following recipe features pine nuts, which exist in large forests across the state. Pine nuts are a popular item to consume straight from the tree, or can be added to drinks, including the statewide famous Piñon Coffee. This recipe also has a slight kick from a hint of the world famous hatch red chili! Nothing says New Mexico like Hatch Chili.
Recipe and directions
Marshmallows: 12oz. of minis
Butter: ⅓ cup
Piñon coffee (ground): 2 Tablespoons
Pine nuts (roasted): ½ cup
Cocoa Krispies cereal: 5 cups
Vanilla extract: 1 tsp.
Hatch red chili powder: 1 tsp.
1.In a large saucepan, melt butter and vanilla over low heat. Add marshmallows, red chili and piñon coffee and stir until completely melted. Remove from heat.
2. Add Cocoa Krispies cereal and pine nuts. Stir until well coated.
3. Using buttered spatula or wax paper, evenly press mixture into a 13 x 9 inch metal pan coated with cooking spray or butter/oil.
4. Cool. Cut into 2-inch squares.
PROTIP: Curious how best to store your Rice Krispies Treats? After the treats have fully cooled, wrap each treat individually with plastic, parchment or foil. Put each of the individually wrapped treats in an airtight storage container for better freshness. Store at room temperature for up to four days, or refrigerate to make treats last closer to one week. Rice Krispies Treats can also be frozen, typically lasting up to six weeks in the freezer. If frozen, always allow sufficient time to unfreeze treats before consuming.
