A chocolate spritz biscuit can make a small pre-training snack if you leave enough time between eating and running, and you know it agrees with you. It’s less of an obvious choice during a long run: according to the Netherlands Nutrition Centre, quickly absorbed carbohydrates and plenty to drink are important, while chocolate spritz biscuits contain fat as well as carbohydrates. So compare when you plan to eat it, the nutritional values per portion, the ingredients and any warnings on the packaging.
If you want to have a snack before setting off, consider the portion size, the fat per portion and how long it is until your training session. The Netherlands Nutrition Centre advises against large portions and products high in fat, protein or fibre just before exercise.
If you want to top up your carbohydrates during a long run, you need to know how much a portion provides and whether you can eat and carry the biscuit while running. You should also make a plan for drinks.
If you have an allergy or specific ingredient preferences, the current packaging is the deciding factor. Chocolate spritz biscuits can vary in the grains, milk ingredients and sweeteners they contain.
First decide whether you want to eat the spritz biscuit before or during your run. Then compare the amount per portion and check whether the ingredients suit your needs.
| What to consider | What to check before buying | Who it matters to |
|---|---|---|
| When you eat it and stomach comfort | Check the portion size and fat per portion. Try a new biscuit during a regular training session first. | If I’m running soon after eating, I want to choose a small, familiar snack that doesn’t feel heavy. Around 42% of consumers would put stomach comfort and timing first. |
| Carbohydrates during a long run | Compare the carbohydrates per portion and consider what you can carry and eat on the go; plan your drinks separately. | During a long run, I want to be able to estimate how many carbohydrates my food provides on the go. For around 33% of consumers, that planning would be their top priority. |
| Ingredients and nutritional value | Read the current ingredient and allergen information and, if needed, compare carbohydrates, fat and sweeteners. | If I need to avoid certain ingredients or keep an eye on sweeteners, I start by checking the label. Around 25% of consumers would consider this the most important factor. |
The amount of carbohydrates in a biscuit doesn’t tell you whether you can eat enough while running or whether it will agree with you. Verkade lists 10.3 g of carbohydrates and 5 g of fat per product for Nobo Sprits Melk. The Netherlands Nutrition Centre recommends 30 to 60 g of quickly absorbed carbohydrates per hour for endurance exercise lasting 1 to 2.5 hours.
For long runs, make a separate plan for carbohydrates and drinks. Try what you plan to take with you during a training session first.
According to the Netherlands Nutrition Centre, large portions and products high in fat, protein or fibre just before exercise can cause gastrointestinal discomfort.
Think about when you’re eating, and if you’re eating close to your training session, stick to a small snack you know agrees with you.
According to the product information, Damhert Chocosprits tagatose contains tagatose and isomalt. The packaging warns that excessive consumption may have a laxative effect.
Read the ingredients and warnings before using this variety around a long run.
Ingredients vary between spritz biscuits. The Netherlands Food and Consumer Product Safety Authority states that allergens must be listed on the labels of prepacked foods.
Before buying and eating the product, check the current packaging for ingredients, allergens and any warnings about traces.
Nobo Sprits Melk is a spritz biscuit with milk chocolate. Verkade also lists the nutritional values per product.
According to Albert Heijn, AH Choco spritsen are butter spritz biscuits with 15% dark chocolate. The pack contains five 36 g portions.
Jumbo Spritsen met Pure Chocolade comes in a 200 g pack and is an option if you’re specifically looking for a spritz biscuit with dark chocolate.
PLUS Chocolade sprits Fairtrade Per Tray is a chocolate spritz biscuit in a 200 g pack.
Damhert Chocosprits tagatose is a variety for consumers who want to compare the sweeteners used.
You can if it agrees with you during training and fits into your food and drink plan, but don’t automatically count it as a replacement for other sources of carbohydrates. The Netherlands Nutrition Centre recommends 30 to 60 g of quickly absorbed carbohydrates per hour for endurance exercise lasting 1 to 2.5 hours. Compare that with the amount in each biscuit and consider whether you can eat it on the go.
It’s best not to have a large, unfamiliar snack just before setting off. The Netherlands Nutrition Centre advises against large portions and products high in fat, protein or fibre shortly before exercise. Try the timing and portion during a regular training session first.
Sweeteners don’t automatically make a spritz biscuit a better choice to eat while running. According to the product information, Damhert Chocosprits tagatose contains tagatose and isomalt, and carries a warning that excessive consumption may have a laxative effect. Check the nutritional values too, and don’t try a new variety for the first time during an important long run.
Check the current packaging for all allergens relevant to you rather than relying on the biscuit’s name. Product information for these varieties includes wheat, milk and soya; ingredients and any warnings about traces vary by product.
