There’s a stigma against eating real food while exercising, “but I’ve seen many athletes achieve their peak performances,” without packaged bars and gels, says Lim. The reason why: It’s often easier—and tastier—to get the ideal low-fiber (for GI safety), high glycemic index (for rapid absorption), and high-moisture (for easier chewing) mix in real food than packaged bars.
Sushi rice is perhaps one of the tastiest foods to meet all three criteria. It’s incredibly absorbent, allowing you to pack in a ton of flavor, Lim says. Mix with bacon, and you have the perfect on-the-bike meal.
Simply combine cooked bacon, sticky rice, cashews, and raisins into cakes and cool thoroughly (click here for the full recipe) for a salty but energy-filled bar. If you have a sweet tooth, layer mascarpone, honey, and banana between two layers of white sushi rice instead.