Sometimes the simplest meals work best. If you’re short on time or prefer something light before your ride, a slice of toast with peanut butter and honey checks all the boxes. It’s quick, energising, and easy to digest—making it ideal for early mornings or shorter efforts where you still need solid fuel.
This combo delivers quick and slow-release energy with minimal effort. It's also highly customisable depending on your taste or dietary needs.
Why It Works
When you're training or racing, your body relies heavily on carbohydrates. Peanut butter adds a small amount of fat and protein to help stabilise blood sugar and provide a longer-lasting energy release. Honey adds fast-digesting sugars that give you an immediate boost.
Ideal for:
-
Short to moderate rides (1–2 hours)
-
Rides under 90 minutes with moderate intensity
-
A quick snack 60–90 minutes before training
Ingredients
-
1 slice wholegrain, sourdough, or white toast (depending on digestion)
-
1 tbsp peanut butter
-
1 tsp honey
Optional add-ons:
-
A pinch of sea salt
-
A sprinkle of cinnamon
-
Half a banana for added carbs and potassium
Instructions
-
Toast your bread until lightly crisp.
-
Spread the peanut butter evenly.
-
Drizzle honey over the top.
-
Add optional toppings if desired.
Eat 60–90 minutes before your ride to give your body time to digest and convert the energy into usable fuel.
Nutrition Benefits
-
Carbohydrates (from the toast and honey) support performance and endurance.
-
Fat & protein (from peanut butter) help keep hunger at bay during longer efforts.
-
Potassium & natural sugars (if you add banana) can support hydration and reduce the chance of early fatigue.
Pre-Ride Snack Tips
-
If you have a sensitive stomach, choose white toast over wholegrain.
-
Almond butter can be used too, but peanut butter is more widely available and familiar.
-
Skip the honey if your ride is very low-intensity, or keep the portion small.
Keep It Simple
You don’t always need a full meal before a ride. For lower volume days or when time is tight, a slice of toast with peanut butter and honey is a smart, effective way to get moving with energy in the tank. It’s real food, ready in minutes, and easy to adapt based on what you have in the kitchen.
