Runners stocking up
You eat breakfast cake on several training days and want to choose a pack size that you’ll actually finish.
Who is this choice relevant to?
Runners testing snacks around training
You want to know how many carbohydrates a portion provides, and whether the timing and amount work for you. The Voedingscentrum recommends eating a larger meal around two to three hours before exercising.
Shoppers comparing labels
You check wholemeal options, ingredients, allergens or sweeteners before making breakfast cake part of your training routine.
What should you look for in breakfast cake?
First, choose a pack size that suits how you’ll use it. Then check the nutritional information per portion and decide when you want to eat it.
| What to consider | What should you check? | Who is this most relevant to? |
|---|---|---|
| Stock and pack size | Compare the pack weight and check whether the cake is sliced, unsliced or individually wrapped. | If I’m stocking up on breakfast cake for several training days, I want a pack size that I’ll actually use up. This everyday use is the main consideration for around 36% of consumers. |
| Carbohydrates and timing | Check the carbohydrates per portion and decide whether you want to eat the cake before, during or after training. | For a long training session, I want to know what my chosen portion provides and when I’ll eat it. Around 29% of consumers prioritise this. |
| Digestibility | Pay attention to portion size and fibre per portion; try a new option during a regular training session first. | If my stomach is sensitive when I run, I don’t want to have a large or high-fibre portion just before setting off. Digestibility is the biggest consideration for around 21% of consumers. |
| Ingredients and allergens | Read the current ingredients and allergen list, and check for any warnings about sweeteners. | If I’m choosing a wholemeal option or a cake with sweeteners, I want to know exactly what’s in my portion. This is the main concern for around 14% of consumers. |
Pitfalls around training time
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Having a large or high-fibre portion just before setting off
A large meal shortly before exercise can cause gastrointestinal discomfort. A high-fibre portion may also be less comfortable at that point.
Eat a larger portion earlier, and try a new breakfast cake during a regular training session rather than for the first time on race day.
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Assuming ‘no added sugars’ means you can eat as much as you like
The claim alone doesn’t tell you how many carbohydrates a portion provides. The product information for the Peijnenburg option reviewed also lists xylitol and warns that excessive consumption may have a laxative effect.
Read the ingredients, nutritional information and usage warnings on the specific pack.
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Relying on breakfast cake as a complete plan for a long training session
A portion of breakfast cake won’t determine how much you drink or what else you eat. The Voedingscentrum treats hydration and carbohydrates as separate considerations for endurance sports.
Plan your drinks separately, and don’t let a snack replace a proper meal.
Brands and own-label options compared
Peijnenburg
Breakfast cake available in options including plain, wholemeal and individually portioned varieties.
- According to the product information on Jumbo, the Peijnenburg Wholemeal No Added Sugars option reviewed is made entirely with wholemeal flour.
- That same option contains rye and xylitol; the product information warns that excessive consumption may have a laxative effect. This does not necessarily apply to other Peijnenburg products.
Jumbo huismerk
Jumbo offers, among other options, a 550 g plain breakfast cake and a sliced plain variety.
- The different formats let you choose between cutting your own slices and buying pre-sliced cake.
- Check the latest nutritional information and the weight per portion for your chosen option.
PLUS huismerk
PLUS offers a 550 g unsliced plain breakfast cake.
- The unsliced format lets you cut your own slices at home.
- The option reviewed lists rye and cereals containing gluten; if you have a specific allergen concern, check the latest label.
Koek & Bakker
ALDI offers sliced wholemeal breakfast cake and a sliced Zero variety, both weighing 485 g.
- The sliced format makes it easier to set aside slices in advance.
- Compare the ingredients, allergens and nutritional information on each pack; the Zero label doesn’t tell you how many carbohydrates a slice provides.
Albert Heijn huismerk
Albert Heijn offers AH Breakfast Cake and a 485 g pack of sliced AH Breakfast Cake Zero.
- You can compare the product formats, with a standard breakfast cake and a sliced Zero variety available.
- Base your choice of ingredients or nutritional value on the label for the specific option.
Breakfast cake on Joybuy
These breakfast cakes suit two practical choices for training: a pack to take portions from when you’re out and about, and a sliced wholemeal option for anyone who wants to set aside slices in advance. Check the latest label for both products before deciding how a portion fits into your training schedule.
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Snelle Jelle Less Sugar-Free breakfast cake, 250 g
An option if you want to take breakfast cake with you. The pack contains 250 g; check the weight of an individual portion and read the nutritional information per portion before eating it around a training session.
If you have allergies, check the latest ingredients and allergen information on the pack.
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g'woon sliced wholemeal breakfast cake, 485 g
The sliced format is a good fit if you want to set aside slices at home for later. The pack contains 485 g; check the weight per slice if you want to work out the nutritional values per portion.
If you have a gluten or rye allergy, check the latest label carefully. Try a new portion well before or during a regular training session before eating it just before a race.
Frequently asked questions
Can breakfast cake replace a meal just before a running session?
No. Don’t assume breakfast cake is a substitute for a full meal. The Voedingscentrum recommends having a proper meal with drinks around two to three hours before exercise. If you’re eating closer to setting off, avoid a large portion you haven’t tried during training.
Do I need breakfast cake or sports nutrition during a long training session?
Not for every session. The Voedingscentrum says sports bars and gels are generally unnecessary for exercise lasting less than an hour, and discusses carbohydrates during longer, intense exercise. If you want to take breakfast cake with you, check the carbohydrates per portion and see whether eating while running works for you.
Is wholemeal breakfast cake suitable just before running?
It depends on the portion, when you eat it and what you can comfortably digest. The Voedingscentrum recommends being careful with high-fibre foods just before exercise if you want to limit gastrointestinal discomfort. So try a new wholemeal option during a regular training session first.
Does all breakfast cake contain baker’s salt?
Don’t assume it does. Check the ingredients list for the breakfast cake you want to use, or ask the manufacturer what type of salt it contains.