A chocolate-coated syrup waffle can fit into your marathon training as a portable snack that provides carbohydrates, provided the portion and timing work with a nutrition plan you’ve tested during training. The Netherlands Nutrition Centre says that overall carbohydrate intake and staying hydrated also matter during prolonged exercise. Before a run, the fat in chocolate-coated syrup waffles means you’ll need to pay extra attention to portion size and how well you tolerate them.
If you train for a marathon for several hours a week, you could consider a syrup waffle as a portable source of carbohydrates. The Netherlands Nutrition Centre notes that very active people, including marathon runners, may need more carbohydrates. Try your chosen snack during training first.
If you want to eat something shortly before a run, focus on the timing and portion size. The Netherlands Nutrition Centre advises against having a large portion or foods high in fat, protein or fibre just before exercise, as they may cause digestive problems.
After a hard session, a syrup waffle on its own isn’t a complete option for carbohydrates, protein and fluids. The Netherlands Nutrition Centre suggests having food containing both carbohydrates and protein, or a balanced meal, within two hours of exercising.
Start by thinking about when you want to eat the syrup waffle. Then compare the portion you’ll actually eat with the nutritional information per 100 g, and check the ingredients for the exact variant.
| What to consider | What should you check? | Who is this most important for? |
|---|---|---|
| Carbohydrates on the go | Compare the carbohydrates per portion and the number of waffles in the pack. Check whether you can carry your chosen portion with you. | On a long run, I want to know how many carbohydrates my snack provides and how it fits into my eating and drinking plan; this is the main priority for around 33% of consumers. |
| Portion and timing | Check the portion size and fat per portion. Test the amount and timing during a training session. | If I eat something shortly before running, I want to choose a portion I can tolerate; around 27% of consumers give stomach comfort top priority. |
| Food after your run | Check how much protein the syrup waffle provides per portion, and what else you’ll eat and drink. | After a hard training session, I don’t want just a snack; I also want food and drink that suit my recovery. This is the main consideration for around 20% of consumers. |
| Ingredients and allergens | Read the ingredients, allergen information and any ‘may contain’ statement on the exact pack. | If I need to avoid an allergen, I want to know the ingredients in this particular variant; checking the label is the top priority for around 20% of consumers. |
A chocolate-coated syrup waffle can provide carbohydrates, but not fluids. The Netherlands Nutrition Centre says that both carbohydrates and drinking enough deserve attention during prolonged exercise.
Plan your drinks separately, and test in advance how the waffle fits into your overall plan.
The Netherlands Nutrition Centre warns that a large portion or fatty food shortly before exercise may cause digestive problems. For comparison, Albert Heijn lists 21 g of fat per 100 g for the Daelmans Chocolade stroopwafels melk 4-pack.
Test the exact variant, portion and timing during a regular training session, not for the first time on race day.
Albert Heijn lists the AH Chocolade stroopwafel melkchocolade included in this research as discontinued. Jumbo says the same about the milk chocolate syrup waffles included in this research. Their product information therefore doesn’t tell you what’s available to buy now.
Check the current variant and its packaging before comparing nutritional values or portion sizes.
The Daelmans variant included in this research lists wheat, milk and soya. Ingredients and warnings can vary between products.
Check the allergen information on the exact pack every time you buy. The Netherlands Food and Consumer Product Safety Authority stresses the importance of clear allergen labelling.
Daelmans offers chocolate-coated syrup waffles in a pack of four, as well as a separate chocolate mini variant. When comparing them, note the difference between these formats.
AH Chocolade stroopwafel melkchocolade is a supermarket own-brand product whose portion and nutritional information can be used as a point of comparison.
Jumbo Stroopwafels Melkchocolade 219 g offers an own-brand point of comparison in a different pack size.
PLUS lists Daelmans Stroopwafels snackpack Chocolade, 163 g, and Daelmans Mini's Chocolade, 157 g, as different product formats.
ALDI lists chocolate-coated syrup waffles in its biscuit range.
Not without considering the rest of your eating and drinking plan: a syrup waffle doesn’t provide fluids and has a different nutritional profile from a gel. The Netherlands Nutrition Centre says carbohydrates can play a role during prolonged exercise. So try the waffle during training first, and plan your drinks separately.
Focus on the portion size, fat content and what you find you can tolerate during training. The Netherlands Nutrition Centre advises against having a large portion or foods high in fat, protein or fibre just before exercise, as they may cause digestive problems.
On its own, a syrup waffle doesn’t provide the combination of carbohydrates and protein that the Netherlands Nutrition Centre recommends after exercise. So consider what else you’ll eat and drink, rather than treating the waffle as a complete meal.
Check the allergens and any ‘may contain’ statement on the packaging of the exact variant. The Daelmans Chocolade stroopwafels melk 4-pack included in this research lists wheat, milk and soya; this isn’t an allergen list for all chocolate-coated syrup waffles.
Use the nutritional information for the exact variant you choose. Regular waffles and minis may have different portion sizes, so compare the values per 100 g and per actual portion on the packaging where needed.
