Choose breakfast cake for marathon training based on when you plan to eat it, the carbohydrates per portion and what you find comfortable to eat around your run. A regular wholemeal version may suit a meal outside the immediate pre-run period. Shortly before or during a long run, a small, familiar portion, access to drinks and ease of eating matter more than whether it is labelled ‘wholemeal’ or ‘no added sugars’.
You want to work out how many carbohydrates to eat around a long training session, and when breakfast cake might be a practical option. Voedingscentrum covers both carbohydrates and hydration for endurance sports.
You’re looking for a portion you can eat comfortably without having a large or high-fibre meal just before your run. Timing and what you’ve tried during training are important to you.
You’re comparing regular wholemeal breakfast cake with a no-added-sugar version, and looking at carbohydrates, fibre and polyols too.
First, decide when you want to eat the breakfast cake. Then compare the nutritional information per portion, and stick to an amount and variety you know when eating around a training session.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Carbohydrates for long training sessions | Compare the carbohydrates per portion and decide whether you want to eat the cake before, during or after your run. Plan your drinks separately. | For a long training session, I want to match what I eat to its duration and what I can take with me. Around 42% of consumers prioritise planning their carbohydrate intake. |
| Portion and timing | If you’re eating shortly before your run, consider the portion size and fibre content. For varieties with sweeteners, check the polyols too. | If I eat shortly before the start, I don’t want to try a large, unfamiliar portion. Around 33% of consumers put this consideration first. |
| Choosing a snack | Read the ingredients and compare sugars, total carbohydrates, fibre and any polyols per 100 g and per portion. | If I eat breakfast cake regularly as a snack, I want to know what the differences between varieties mean for my choice. For around 25% of consumers, this is the top priority. |
Voedingscentrum advises against choosing a large portion or a product high in dietary fibre just before exercising. The Peijnenburg no-added-sugar variety described by Jumbo also contains polyols; the product information warns that excessive consumption may have a laxative effect.
Try a new variety and portion size on a regular training day first, rather than for the first time just before a race.
Fluids also play a part during prolonged, intense exercise. Breakfast cake is no substitute for a hydration plan.
Choose what to take with you based on the length of your training session, access to drinks and whether you can eat easily on the go.
A variety with this label may have a different recipe from regular wholemeal breakfast cake. Jumbo lists 14 g of carbohydrates, 4.7 g of fibre and 6.6 g of polyols per 28 g slice of Peijnenburg Volkoren Zonder Toegevoegde Suikers.
Compare this with the portion you actually plan to eat, and don’t judge the product by its front-of-pack label alone.
Ingredients, nutritional values and allergen information can change, and pack sizes may vary too.
Check the current label when you buy, especially if an ingredient, allergen or portion size is important to your choice.
The wholemeal breakfast cake reviewed here and the no-added-sugar version show why you should compare the nutritional information for each variety, even within the same brand.
AH Ontbijtkoek Volkoren Gesneden is a supermarket option to compare for ingredients and nutritional value.
Jumbo’s breakfast cake range provides product information you can use to compare varieties and pack formats.
These breakfast cakes are worth comparing if you’re looking for a portable option or sliced wholemeal cake. For a training plan, check the carbohydrates per portion on the pack; the product name alone won’t tell you.
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An option to consider as a snack outside the immediate pre-run period. The pack contains 250 g; check the label for carbohydrates per portion and the ingredients before including it in your training plan.
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A sliced wholemeal option to consider for breakfast or a snack outside the immediate pre-run period. The pack contains 485 g; check the label for carbohydrates per slice if you’re working out a portion for training.
Not in every situation: breakfast cake doesn’t provide fluids, and it also needs to be practical to eat on the go. For endurance exercise lasting 1 to 2.5 hours, Voedingscentrum suggests 30 to 60 g of rapidly absorbed carbohydrates per hour as one way to support performance. Work out which food and drink options suit your training session.
Choose your portion based on how much time you have before the start. Voedingscentrum advises having a meal with fluids around two to three hours before exercise. If you’re eating closer to the start, it’s best to avoid a large portion or a product high in fat, protein or dietary fibre.
No. Timing and portion size still matter. Voedingscentrum advises being cautious with large portions and products high in dietary fibre just before exercise. Try different options during training to find what’s comfortable for you to eat.
You can’t tell from the ‘no added sugars’ label alone. Compare the carbohydrates and fibre per portion too, and check whether the product contains polyols, especially if you plan to eat it shortly before running.
You can’t assume that all breakfast cake does. The Netherlands Food and Consumer Product Safety Authority describes the conditions under which iodine compounds may be present in bakery products through baker’s salt. This rule doesn’t say which individual products contain the ingredient. Check the label or ask the manufacturer.
