Home Nutrition Food for Muscle Gains Rice Cakes – 4 Ready Ripped Recipes!

Rice Cakes – 4 Ready Ripped Recipes!

We live in a world of convenience! Next time you drive past a Macdonald’s or cue up in the ‘Drive Through’ take note of the demand for convenience. The same can be said for people paying to have their ironing done, their laundry done, their food shop delivered and so on. All these things cost, yet in return the customer is able to enjoy convenience. In the world of nutrition and healthy eating there is very little which is genuinely ‘health’ and ‘convenient’. Many restaurants and food outlets would have you believe a portion of their recipe is healthy, but it certainly isn’t the case! However, there is one ‘wonder’ food which I and a lot of other athletes base their diet around when they require convenience. RICE CAKES!

Wholegrain rice cakes are amazing because you simply rip open the packet to gain instant access a quality source of complex carbohydrates. What’s better is that you can get them in a whole variety of flavours which prevents you from getting bored. My top 3 favourite flavours are salt & vinegar, chocolate and caramel. So there you go, article over, a quality carbohydrate source with the ultimate level of convenience.

Not quite! I’m not going to finish here because although these snacks do taste great, by making a few additions you can turn them into a muscle building, fat busting meal! Kindly, I am going to share with you 4 of my ‘top secret’ rice cake recipes to enjoy. The downside is you have absolutely ZERO excuses to missing a meal again though!

Caramel Stateside!

4 X caramel rice cakes

Spread with crunchy peanut butter

Add a small covering of strawberry jam on top of the peanut butter

This creates a wonderful ‘American style’ snack which will be sure to replenish depleted muscle glycogen levels and provide some fats to sustain the release of energy into the body.

Sweet & Savoury!

4 X plain flavoured rice cakes

150g low fat cottage cheese

Drizzling of honey

Small amount of almond butter

This snack is a wonderful way to get a cheeky muscle friendly graze in when you’re on the road. The texture of this snack is great, with the honey fully complementing the cottage cheese.

Banana Boat!

4 X chocolate rice cakes

Small coating of peanut butter on each rice cake

1 sliced banana

This is such a simplistic way to get quality calories into the muscles when you’re short on time and resources.

Chicken Delight!

4 X plain flavoured rice cakes

100g chargrilled read cooked chicken breast

Lightly coat chicken with honey (just enough for flavour)

Add a small amount of almond butter to the rice cakes

This is a beautiful muscle happy snack. The almond butter feeds the chicken flavour with a real creamy texture, creating that undeniably gorgeous ‘chicken sate’ like taste. The smearing of honey also gives this snack that ‘chicken Gijon’ element which is equally delightful.

Remember, some times these recipes may fall short of your protein target for the day. To ensure you are getting enough protein with these great snacks, use a high quality protein product such as Gaspari Myofusion!


I was going to make it 5 recipes but then my dribbling became uncontrollable so I am going to have to leave you now and open a pack of rice cakes! What shall I have with them? You can be sure it will be one of the above combinations!

I was always the small kid since I can remember and it was always the same when I started football when I was just 8 years old. This didnt change until I was 16, where for all of my sporting life until that point I hadn't had the luxury of being strong on the field or powerful. I remember I always wanted to have a '6 pack' so I would do around 2,000 sit ups a night (no that is not a typo) but apart from being seriously fit I didn't get many gains in the form of aesthetics. So in the summer of 2006 when I was 16 I bought a 50kg weight set from Argos where I trained my heart out in my bedroom 3 times a week completing a full body circuit and yes, I did grow! As soon I lifted my first weight my arms always seemed to grow well and my chest didn't and that is the same today! Then at the start of 2007 I was fortunate enough to meet for the first time I guy some of you may of heard of, Kris Gethin. It is by no coincidence we share the same sir name, he is my bigger cousin (older as well :)). Kris took me under his wing, gave me a training programme and a diet and said follow this, so I did. Kris probably got 10-20 emails a DAY asking questions because I wanted to learn and wanted to know everything right away! Over the years since then Kris always guided me and put me in touch with Neil Hill who I am blessed enough to call a very close friend today. Neil now guides me with my nutrition and training and that basically explains my background to date. In the last year I have also written masses of articles for various companies and magazines in the industry and I am also the editor in chief of my own magazine which came out January of 2011, Elite Physique Magazine! My future aspirations as an athlete is to achieve a very aesthetic 'beach body', my ideal would be a mini version of Arnie, that classic shape is unbeatable in my opinion. As an individual I strive to always better myself and my knowledge and to help others who are starting out like I was 5 years ago! Above all else, it is an absolutely huge honour to be the online editor of MonsterSupplements.com!



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