Rice cake

This food is rich in carbohydrates (82 g per 100 g), mostly complex: a more gradual energy that refills muscle glycogen and helps you last through a session.

Rich in carbs, it fits well just before or just after a session, when the body burns then rebuilds glycogen, its main energy store during effort.

Fairly calorie-dense (387 kcal per 100 g), it suits a bulk well but should be measured once you watch your weight or you are cutting.

In practice: a 40 g portion provides about 33 g of carbs and 155 kcal. Adjust the amount with the calculator above based on your expenditure and the time of day.