People with little time before a workout
You want to eat something small without starting with a full stomach. Voedingscentrum advises against having a large portion or foods high in fat, protein or fibre just before exercise.
Who is this choice relevant to?
People who fancy a treat
You choose a biscuit or a piece of chocolate for the taste and want to decide how much you eat and when. That’s a different consideration from choosing a snack to stave off hunger before a workout.
Buyers of a chocolate gift
You’re mainly looking for something to give as a gift or share. Check the contents, portion sizes and allergens, without assuming that the box is also suitable to eat just before exercise.
What should you consider when choosing?
Start by considering how long you have until your workout and how much you want to eat. Then compare the nutritional information per portion: a biscuit, a piece of chocolate and an ordinary small snack don’t necessarily serve the same purpose.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Timing and stomach comfort | How soon are you going to exercise? Keep the portion small if you’re starting shortly and check the fat, protein and fibre per portion. | If I’m about to work out, I don’t want to start with a full stomach. For around 50% of consumers, a small snack that’s easy to tolerate comes first. |
| Hunger and carbohydrates | Compare the carbohydrates and fat in the amount you’ll actually eat, and take the duration of your exercise into account. | I want to satisfy my hunger beforehand without eating a full meal. Around 30% of consumers prioritise a measured snack like this. |
| Gifting and sharing | Check the number of pieces, the nutritional information per portion and the allergens in the selection. | I’m mainly buying the chocolate to give as a gift or share, and want to decide in advance how much everyone has. For around 20% of consumers, this is the main purpose. |
Common mistakes
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Treating a chocolate gift as sports nutrition
A box of individually wrapped chocolates is handy for giving as a gift or sharing, but that doesn’t mean it’s suitable just before a workout. Voedingscentrum advises avoiding large portions and foods high in fat at that time.
Choose chocolate for a gift or treat. If you want to eat something before exercising, take into account how long you have until your workout and the size of the portion.
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Comparing carbohydrates per 100 g only
The nutritional values per 100 g don’t tell you how much fat and sugar you’ll consume in the portion you actually eat. According to Lotus Bakeries, Lotus Biscoff Original contains 72.6 g of carbohydrates and 19 g of fat per 100 g.
First decide how many biscuits or pieces of chocolate you want to eat, then compare the nutritional information for that amount.
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Assuming a selection contains just one flavour
Different chocolate specialities in the same box may contain different ingredients. The merci Assorti Box described by Jumbo includes milk, soya, almonds and hazelnuts, among other ingredients; also check for warnings about the possible presence of other allergens.
Read the current ingredients list and allergen information on the specific pack before buying or sharing a selection.
Brands to consider
Lotus Biscoff
The speculoos biscuits are available in a range of pack sizes. A Pocket Pack containing 8 × 2 biscuits can be useful if you want to take a set number with you.
- Lotus Bakeries states that Biscoff Original contains 72.6 g of carbohydrates per 100 g, of which 38.1 g are sugars, and 19 g of fat. Use these values alongside the portion size when making your choice.
- Biscoff Original contains wheat and soya. Check the current packaging if allergens are relevant to you or the recipient.
merci
The 250 g Assorti Box described by Jumbo contains 20 individually wrapped bars in eight chocolate specialities. It’s a good size for a gift or sharing.
- The individually wrapped bars let you choose how many pieces to have in advance.
- Jumbo states that this box contains 36.1 g of fat per 100 g, of which 19.9 g is saturated fat. The box contains milk, soya, almonds and hazelnuts; also check the packaging for warnings about other allergens.
Biscuits and chocolate at Joybuy
This selection includes both biscuits and chocolate to give as a gift or share. If you’re choosing a snack shortly before exercise, base your decision on your portion, the nutritional information on the packaging and what you usually tolerate well.
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LU Scholiertje milk chocolate biscuits, 150 g
A biscuit topped with milk chocolate, if you want to choose a small amount yourself beforehand.
Check the weight and nutritional information per portion on the packaging, and read the allergen information.
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Tony's Chocolonely Chocolate Gift Pack, 288 g
A chocolate gift to give or share, but not necessarily a small snack to have just before a workout.
Check the portion size, nutritional information and allergens in the contents on the packaging.
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Lotus Biscoff speculoos biscuits, 250 g
Speculoos biscuits for anyone who wants to choose a few as a treat.
Compare the nutritional information per 100 g with the amount you eat, and check the allergens on the packaging.
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merci Petits Chocolate Collection, 125 g
A chocolate collection for a small gift or sharing.
Check how many pieces are in the pack, and read the ingredients and allergens for each variety before sharing the box.
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LU Prince Ministars Cookies Black & White, 187 g
Biscuits for a treat when you want to decide for yourself how many to eat.
If you’re eating shortly before exercise, check the nutritional information per biscuit or work out the portion using the weight on the packaging.
Frequently asked questions
Is a box of chocolates suitable just before exercise?
A box of chocolates is mainly a gift or a treat, rather than the obvious choice if you’re going to exercise soon afterwards. Voedingscentrum advises against having a large portion or foods high in fat at that time, so first consider how much time you have and how much you want to eat.
Can I still eat something if I’m going for a run within the hour?
Yes. For the hour before a run, Voedingscentrum suggests having something small, such as fruit, a currant bun or a sandwich with a filling. Choose something you’re used to eating, and don’t make it a large meal.
Are biscuits always a better choice than chocolate?
No. The type of product alone doesn’t tell you what portion is right for you. With biscuits and chocolate, consider how much you’ll actually eat and the fat, sugars and other nutritional information per portion, especially if you’re exercising soon afterwards.
What should I look for in the allergen information on a box of chocolates?
Read the ingredients list and allergen information for the specific box, even if you already know one flavour in the selection. If it contains different chocolate specialities, check the ingredients for each variety and look for any warnings about the possible presence of other allergens.