A chocolate biscuit is better thought of as a small treat for a planned occasion than a go-to snack just before exercise. The Netherlands Nutrition Centre advises against large portions and foods high in fat immediately before exercise. So consider how soon your workout starts, how much you plan to eat and the allergens listed on the current label. A box of chocolates is not the same product as a packet of chocolate biscuits.
You’re looking for something small to eat and want to take into account how soon your workout starts. The Netherlands Nutrition Centre advises against choosing a large portion or food high in fat just before exercise.
You want to know in advance how many biscuits you’ll take with you and eat. Jumbo lists Lotus Biscoff Speculoos Chocolade as three biscuits per packet, while Albert Heijn gives a serving size of 7,1 g for Verkade Tops.
You choose based on the current ingredients list and any cross-contamination warnings. According to the Netherlands Food and Consumer Product Safety Authority, allergens in prepacked foods must be clearly identifiable on the label.
First, work out when you’ll be exercising and how much you want to eat. Then compare the packaging and check the label, especially if you need to avoid certain ingredients.
| What to consider | What to check | Who is this important for? |
|---|---|---|
| Timing and comfort | Check how soon your workout starts, your planned portion and the fat content per 100 g. The Netherlands Nutrition Centre advises against large portions and foods high in fat just before exercise. | If I’m about to start exercising, I don’t want to eat a large or heavy snack just beforehand. This is the main consideration for around 42% of shoppers. |
| Portion size and packaging | Compare the number of biscuits in the pack and the weight of a portion; nutritional values per 100 g don’t tell you how much you’ll actually eat. | I want to decide in advance how many biscuits I’ll take with me and eat. Around 33% of shoppers say portion control is their main priority. |
| Allergens and ingredients | Read the current ingredients list, the highlighted allergens and any cross-contamination statements. | If I need to avoid certain ingredients, the label determines whether I can choose a product. For around 25% of shoppers, this check is the first requirement when choosing. |
A small pack doesn’t tell you how much fat a product contains. The Netherlands Nutrition Centre advises against choosing a large portion or food high in fat just before exercise.
First, consider how soon your workout starts. Then decide whether you want to eat anything at all and, if so, how much.
A bar, a packet of three biscuits and a single biscuit can all lead to different amounts being eaten.
As well as the nutritional values, check the pack weight, the number of pieces and the portion you plan to have.
Ingredients and cross-contamination warnings can vary from product to product. A previous purchase or a photo is no substitute for checking the current label.
Read the ingredients and allergen information before buying, and check the packaging itself when your order arrives.
Examples from this brand include the XXL Choco Biscuit Caramel Flavour Filling and the smaller Tops biscuit.
Lotus Biscoff Speculoos Chocolade is a speculoos biscuit with chocolate, not a box of chocolates.
Lidl lists Sondey Choco biscuits milk in a 125 g pack.
ALDI lists Choco&biscuit in its Biscotto range.
This selection includes chocolate biscuits, biscuit sticks and wafer bars. First decide whether you’re looking for a biscuit for a planned snack or a bar for later; then use the packaging and label to assess the portion size.
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Biscuit sticks with a chocolate flavour, for anyone who wants to decide how much to have for a planned snack.
Pack size: 47 g. Check the label for the amount per stick, nutritional information and allergens.
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Chocolate biscuits for anyone who wants to decide in advance how many to have for a planned snack.
Pack size: 175 g. Check the portion size and nutritional information on the label before working out how much you’ll eat.
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Milk chocolate biscuits for anyone who wants to take a measured treat with them.
Pack size: 150 g. Check how many biscuits you plan to eat and read the current allergen information.
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A chocolate and hazelnut wafer bar for a later snack, rather than a chocolate biscuit.
33 g bar. Check the ingredients and allergens before buying, especially if you need to avoid hazelnuts.
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A chocolate wafer product for anyone who wants to decide in advance how many pieces to eat.
The product name states that there are nine pieces. Check the nutritional information per portion and per 100 g on the packaging before comparing it with biscuits.
They’re not an obvious choice just before your workout. The Netherlands Nutrition Centre advises against having a large portion or food high in fat at that time. Consider how soon your workout starts, how much you plan to eat and the information on the biscuit’s label.
Start with the portion size and how soon your workout begins. The Netherlands Nutrition Centre advises against a large portion just before exercise, and also recommends avoiding foods high in fat, protein or fibre at that time.
Read the current ingredients list and any cross-contamination warnings on the packaging. According to the Netherlands Food and Consumer Product Safety Authority, allergens that must be declared need to be clearly identifiable on the labels of prepacked foods. Don’t rely on the product name or an online image alone.
