A family pack is a good choice if you mainly share your caramel waffles at home and set a portion aside for training. A twin pack or smaller pack is more convenient if you want a set amount to take with you. When planning your training, check the carbohydrates per portion on the label of the caramel waffles you choose, and consider when you’ll eat them, what you’ll drink and any allergens. A caramel waffle is not a substitute for a full meal or a personal fuelling plan that you’ve tested for long-distance runs.
You want to find out whether a caramel waffle works at a particular point during a long run. The Netherlands Nutrition Centre discusses carbohydrates and drinking during prolonged exercise. How much you eat and when also depends on what you find comfortable during training.
You’re looking for caramel waffles to keep in the biscuit tin, but also want to be able to set aside a portion for your own training. The number of waffles, the pack format and the nutritional information per portion matter more than the pack weight alone.
You need to know whether the variety you choose is suitable for everyone sharing the pack. The standard caramel waffles described here list ingredients including wheat, milk and soya; check the label on the exact pack every time you buy.
First, decide whether the pack will mainly stay at home or go with you to training. Then compare the portion size and nutritional information for the exact variety, and check the ingredients and allergens before buying a shared supply.
| What to consider | What to check before buying | Who it matters to |
|---|---|---|
| Carbohydrates around a long-distance run | Check the carbohydrates per 100 g and, if listed, per portion. Don’t compare the nutritional information for an average caramel waffle directly with that of the variety you’re buying. | If I’m planning food for a long training run, I want to know how many carbohydrates are in my portion. Around 31% of consumers put this first. |
| Stocking up and portion size at home | Compare the number of waffles, pack weight and storage instructions. Check whether it’s easy to set a portion aside. | In a household where several people share the biscuit tin, I want to be able to share the supply without losing track of my training portion. This is the main consideration for around 31% of consumers. |
| Ingredients and allergens | Check the ingredients and allergen information on the current label for the variety you’ve chosen; don’t rely on the label of a different pack size from the same brand. | If not everyone at home can eat the same ingredients, I need to work out who the pack is suitable for before buying it. Around 23% of consumers put this check first. |
| Packaging for taking with you | Compare a large pack with a twin pack or smaller pack if you want a sealed, set amount to take with you. Also check the storage instructions after opening. | For a training session away from home, I don’t want to take the whole family pack or measure out a portion on the go. That’s why around 15% of consumers prioritise the packaging format. |
A caramel waffle contains carbohydrates, but that doesn’t take care of your hydration or regular meals. Nutritional values also vary by product and portion size.
Use the label to decide how a caramel waffle fits into your own eating plan, and plan your drinks and meals separately.
A large amount of food shortly before exercise can feel uncomfortable. The Netherlands Nutrition Centre recommends having a meal around two to three hours before exercising.
Try out the timing and a smaller portion during training rather than for the first time just before a race.
The standard varieties described here list ingredients including wheat or gluten, milk and soya. Different recipes or packaging need to be checked individually.
Check the ingredients and allergen information on the pack every time you buy, even if you’re buying the same brand again.
A large pack may be a good fit for the biscuit tin, while a smaller, individually wrapped pack is easier to take with you. The weight alone won’t tell you how many carbohydrates are in one waffle.
Compare the number of waffles, portion information and how you plan to store or take your caramel waffles with you.
These examples can help you compare pack formats and labels. The features mentioned apply to the specific varieties listed, not every product from each brand.
Caramel waffles in different formats, including a 390 g pack at Albert Heijn and a 78 g twin wrap at PLUS.
Own-brand caramel waffles in several pack sizes, including AH Butter Caramel Waffles, with eight waffles weighing 310 g.
A range that includes Jumbo Butter Caramel Waffles, weighing 468 g, as well as smaller varieties.
Lidl Netherlands lists Sondey Butter Caramel Waffles in a pack of twelve, weighing 480 g.
ALDI Netherlands lists products including 300 g packs of Biscotto Mini Caramel Waffles and a separate KANJERS caramel waffle option.
A range that includes 480 g packs of PLUS Caramel Waffles, individually wrapped, and 78 g Daelmans twin packs.
These Kanjers packs contain several caramel waffles, making them options to share at home. If you want to take one with you to training, check the portion size and nutritional information for the variety you choose on the label.
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A pack of ten caramel waffles to share at home or save for separate eating occasions.
Before eating one around a training session, check the carbohydrates per waffle on the current label. Also check the ingredients and allergens.
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A pack of eight caramel waffles for sharing at home.
If you like, set a portion aside in advance and check the label for the carbohydrates per waffle, ingredients and allergens.
No, a caramel waffle doesn’t need to be part of every training session. Whether you eat something during a long run depends on factors including its duration and intensity. The Netherlands Nutrition Centre mainly discusses carbohydrates in the context of prolonged exercise.
Start by checking the carbohydrates per portion in the caramel waffle you want to take with you, and try out the timing during training. The Netherlands Nutrition Centre gives 28.1 g of carbohydrates for an average extra-large 40 g caramel waffle, but that value is not a product specification for a different brand or size.
It’s best not to have a large meal just before exercising. The Netherlands Nutrition Centre recommends eating a meal around two to three hours before exercising. If you want to see how a smaller snack works for you, try it during training.
Always check the allergen information on the exact pack. The varieties described from brands including Jumbo, PLUS and Daelmans list wheat or gluten, milk and soya, but ingredients can vary or change from one product to another.
Follow the storage instructions on the pack and reseal it as directed after use. Check those instructions too if you portion out caramel waffles in advance to take with you.
