Choosing between pasta and rice before a long run can feel like carb-loading’s version of Coke vs. Pepsi. To settle the score, check out: “Pasta vs. Rice: Which Is Better for Your Digestion?” According to the article, white rice contains about 1 gram of fiber per cooked cup, compared with 3 grams in refined spaghetti, so rice may be easier to digest, especially if your gut is sensitive. However, whole-grain pasta contains more fiber than brown rice – about 7 grams per cup versus 4 grams – which could give pasta the edge for long-term digestive health. For fueling during endurance events, Skratch Labs makes a more specific case in “6 Reasons to Fuel with Rice Cakes.” Sticky rice cakes are a convenient snack on the go: they’re high in carbohydrates, low in fiber, moist, portable, and easy to divide into bite-sized portions. You can also customize them with fruit, nuts, seeds, or protein, which can improve their nutritional density. Whatever form your carbs take, tolerance matters as much as totals. In our earlier post, “Avoid these common marathon blunders,” we shared Skratch Labs’ guidance that during a race, 60 to 90 grams of carbohydrates per hour works well for many endurance athletes. Some elites push toward 120 grams, but that would take some getting used to. Practicing your intake in training can help you learn what your gut can absorb. Hydration benefits from a practice run too. Drink to thirst, replace sodium along with fluid, and consider adjusting your plan if you finish more than 3% dehydrated. In short, rice may be the safer race-day candidate, but every runner’s preference will differ – test out your options before committing to one race day fuel.

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