By all means, take biscuits for a portion-controlled snack; choose a box of chocolates as a gift, not as a substitute for food and drink during a long training session. The Voedingscentrum advises against large portions and foods high in fat, protein or fibre just before running. Plan nutrition during prolonged exercise separately, taking into account the duration, the food’s composition and what you can tolerate during training.
If you’re training for a marathon, you’ll need to think not just about choosing a snack, but also about carbohydrates and fluids during longer sessions. The Voedingscentrum covers these needs separately from everyday snacks.
When choosing a snack shortly before running, the portion size and composition matter. The Voedingscentrum advises against large portions and foods high in fat, protein or fibre at this time.
A box to give as a gift calls for different considerations from a snack for yourself: check what’s inside and look at the allergens if you’re buying for someone else.
First decide whether you’re looking for something for a long training session, a small snack or a gift. Then compare the relevant nutritional information. If you’re buying a gift, check the ingredients for the recipient too.
| What to consider | What to check | Who it matters to |
|---|---|---|
| Food and drink during long training sessions | Check the carbohydrates per 100 g and per planned portion; include drinks in your plan too. | For a long, intense training session, I want to know in advance what I’ll eat and drink along the way, rather than relying on a biscuit at random. For around 36% of consumers, planning comes first. |
| A snack before running | Check the portion size and the amount of fat, protein and fibre. | If I have something shortly before setting off, I want to choose a small portion that I’ve tried during training. Around 29% of consumers prioritise this snack break. |
| Choosing a chocolate gift | Check what’s inside, the varieties and any allergens that matter to the recipient. | I’d choose a thank-you gift for a running friend to give or share, not to plan my training around. For around 21% of consumers, a gift is the main reason for buying. |
| Labelling and allergens | Read the current ingredients and allergen information; compare the nutritional values of similar products per 100 g. | If the ingredients are important to me or the recipient, I want to be able to check the packaging itself. Around 14% of consumers make checking the label their priority. |
A box of assorted chocolates is intended to be given or shared; that doesn’t tell you whether it’s suitable for running. Albert Heijn also lists 36 g of fat per 100 g and several allergens for the Merci Gift Box.
Choose your gift separately from the food for a long training session. Assess the latter based on its composition, timing and what you can tolerate during training.
Portion sizes can vary between packs. The Voedingscentrum recommends comparing the nutritional values of similar products per 100 g.
Look at carbohydrates, sugars, fat and fibre per 100 g, then decide how much you actually want to eat.
Biscuits and chocolate may contain ingredients that matter to you or the recipient. The Netherlands Food and Consumer Product Safety Authority explains the mandatory labelling of 14 allergens.
Check the ingredients and allergens on the current packaging, even if you’ve bought the product before.
Speculoos for anyone looking for a biscuit as a snack.
A own-brand range for anyone who wants to browse different types of chocolate biscuits.
Lidl’s range of cookies, biscuits, waffles and snacks.
ALDI’s own brand of chocolate biscuits to share or take with you in smaller individually wrapped portions.
A chocolate range for anyone who wants to pick up a gift along with their shopping.
These products include biscuits for a separate snack break and a chocolate gift to give or share. Assess food for a long training session separately, based on portion size, composition and timing.
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An option if you’re looking for a milk chocolate biscuit for a snack break away from running. The pack contains 150 g; check the nutritional information and weigh your own portion if you want to calculate the carbohydrates.
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A biscuit option to consider as a snack. The pack contains 88 g; check the label for the ingredients and nutritional values per 100 g before deciding on a portion.
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For anyone who wants to take speculoos along as an everyday snack. This pack contains 250 g; use the nutritional information on the packaging and weigh your portion if you want to assess its composition for a particular occasion.
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A savoury biscuit option for an everyday snack. The pack contains 90 g; check the nutritional values and decide how much you actually want to eat, rather than counting the whole pack as one portion.
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A chocolate gift to choose separately from your training supplies. The pack contains 288 g; check the current ingredients and allergens for the recipient, and look at the portion information if it matters to your choice.
Only if the portion and composition suit what you can tolerate during training and fit your food and drink plan. For endurance exercise lasting 1 to 2.5 hours, the Voedingscentrum suggests 30 to 60 g of fast-absorbing carbohydrates per hour as one possible way to support performance; you can’t tell whether a product is suitable for this just from the word ‘biscuit’.
Consider the portion size and the amount of fat, protein and fibre. The Voedingscentrum advises against a large portion or foods high in these nutrients just before exercise; try your chosen snack during a training session first.
For similar biscuits, start by comparing the nutritional values per 100 g. The Voedingscentrum recommends this approach because portion sizes on packaging can differ; then consider how much you plan to eat and read the ingredients list too.
Check the current packaging and the allergens clearly listed in the ingredients. For pre-packed foods, the Netherlands Food and Consumer Product Safety Authority explains that 14 allergens must be declared; a pack you bought previously is no substitute for checking the label of the product you’re choosing now.
No. Choose a box of chocolates primarily as a gift or to share, and plan food and drink for a long training session separately. For example, Albert Heijn lists 36 g of fat per 100 g for the Merci Gift Box; check the composition and allergens of each box.
