When you want a meal that’s low in fibre, quick to digest, and high in energy, rice and egg cakes are a smart choice. This simple, savoury option is especially useful for cyclists with sensitive stomachs or those preparing for longer rides where early digestion comfort is key.
Many pros rely on rice-based meals before races and hard efforts because they provide a fast, clean-burning source of carbohydrates. Combined with a small portion of protein and fat from eggs, you get a balanced, portable pre-ride option that won’t sit heavy.
Why Cyclists Love It
This recipe gives you the energy you need without bloating, cramping, or heaviness. White rice is low in fibre and easy to break down, making it one of the best carb sources before endurance efforts. Eggs add just enough protein to help with satiety and recovery without slowing digestion.
It’s also compact and easy to prepare in advance. You can make a batch, store it in the fridge, and grab one or two before your ride.
Ingredients
-
1 cup cooked sushi or white rice
-
1 boiled egg, chopped
-
½ tsp soy sauce
-
Pinch of salt
Optional add-ons for variety:
-
Chopped chives or spring onions
-
Dash of sesame oil
-
Cracked black pepper
Instructions
-
Cook your rice and let it cool slightly.
-
Chop the boiled egg and mix it with the rice.
-
Add soy sauce and a pinch of salt. Mix thoroughly.
-
Shape the mixture into small, firm cakes using your hands or a mould.
-
Wrap each cake in foil or parchment paper and refrigerate. They keep well for 2–3 days.
Eat 60 to 90 minutes before your ride, depending on your digestion speed and training intensity.
When to Use This Recipe
This is a great meal before:
-
Long endurance rides
-
Races or events where early stomach comfort matters
-
High-intensity intervals where bloating can affect performance
-
Hot-weather rides, when lighter meals are better tolerated
If you're sensitive to fibre or heavy fats, rice and eggs are a reliable go-to. They're also easy to digest even when you're slightly nervous or riding early in the morning.
Pre-Ride Fueling Tips
-
Keep portion sizes moderate. These cakes are energy-dense but light in texture, so they won’t weigh you down.
-
Pair with a glass of water or a light electrolyte drink to stay hydrated.
-
Avoid adding too many extras. Simple meals digest more predictably, especially right before intense efforts.
Real Food, Real Performance
You don’t need commercial sports nutrition to fuel well. Real food options like rice and eggs give you control, flexibility, and quality. Plus, they’re inexpensive and easy to prepare in bulk.
Whether you're heading out solo or lining up for a group ride, these cakes are a practical addition to your routine.
