A chocolate-coated biscuit can be a planned snack on a long, strenuous bike ride, but it isn’t a substitute for a food and drink plan. For rides lasting less than an hour, the Netherlands Nutrition Centre generally says sports bars and gels aren’t necessary. For a longer ride, compare the carbohydrates in the amount you’ll actually eat, and also consider when you’ll eat it, the packaging and any allergens.
When cycling hard for a long time, you’ll want to know how many carbohydrates you’re eating during the ride. Choose a biscuit only if you can match its nutritional information to the amount you’re taking with you, and count it alongside your other food and drink.
On a shorter or more leisurely ride, a biscuit may simply be a snack for a break. The Netherlands Nutrition Centre says sports bars and gels are generally unnecessary for exercise lasting less than an hour.
If you avoid certain ingredients or have a food allergy, the current packaging is more important than the product name alone. The biscuits described here list ingredients such as wheat, milk or soya; check each product for any ‘may contain’ warnings too.
First decide whether you’re planning something to eat during a long ride or simply looking for a snack for a break. Then compare the amount you’ll actually eat, when you’ll eat it and the ingredients.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Carbohydrates per eating occasion | Compare the carbohydrates per portion with the number of grams or pieces you’re taking with you; a figure per 100 g doesn’t automatically reflect your portion. | On a long, strenuous ride, I want to be able to count my snack alongside the rest of my food and drink. For around 50% of consumers, a carbohydrate contribution that’s easy to count is the main concern. |
| When you eat it and the ingredients | Check the fat per portion and read the ingredients list and allergen information, especially if you’re eating shortly before setting off. | Before cycling, I want to choose an amount I can tolerate without overlooking an important allergen. Around 30% of consumers prioritise how well they tolerate a product and its ingredients. |
| A snack for a break | Check whether the packaging is easy to carry and share out; work out your portion separately from the total pack weight. | On a short or leisurely ride, I’m mainly looking for something tasty that’s easy to take with me. For around 20% of consumers, that’s the main reason for choosing a product. |
Jumbo lists LU Mikado as containing 67 g of carbohydrates per 100 g, but 20 g per stated 30 g portion. For your planning, it’s the amount you actually eat that counts.
Check the portion weight on the label and count that portion alongside the rest of your food and drink during the ride.
The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or fibre just before exercise, as they can stay in your stomach for longer. When you eat it is therefore part of the decision.
Choose a different time or a small amount you already know you can tolerate; don’t try a new product for the first time on an important ride.
The Netherlands Food and Consumer Product Safety Authority explains how allergens must be listed on the labels of prepacked foods. Albert Heijn also warns that product information can change.
Before eating, read the ingredients and allergen information on the current packaging, including any ‘may contain’ warnings.
A 125 g pack or a pack containing pairs tells you about the packaging, not how much you’ll want to eat during a single break.
Choose a size that’s easy to carry, then work out your portion separately using the label and your ride plan.
The Speculoos Belgian Chocolate described by Albert Heijn comes in six packs, each containing three biscuits. This may be handy if you want to take an individual pack with you.
AH Choc chip coated melk is a biscuit with a stated portion size of 22 g and a milk chocolate coating.
Jumbo lists LU Mikado biscuit sticks with milk chocolate, with a portion size of 30 g.
Lidl describes Sondey Choco Biscuits melk as a 125 g pack available in store.
ALDI describes Biscotto Chocoladekoekjes as twenty butter biscuits with dark, white and milk chocolate, packed in pairs.
These chocolate biscuits and wafers are options to consider as a snack around a bike ride. If you’re planning when to eat them, always compare your actual portion with the nutritional information on the packaging.
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An option if you’re planning a small snack during a longer ride. For LU Mikado 75 g, Jumbo lists 20 g of carbohydrates and 5,7 g of fat per 30 g portion; check whether that matches the amount you’re taking with you. The product lists milk, soya and wheat as allergens.
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A wafer option if you want to assess a snack by the piece. The pack contains nine pieces; check the nutritional information per piece and the packaging if you want to take individual snacks with you.
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An option to consider as an everyday snack around a ride. The pack weighs 87 g; for a planned snack, check the packaging to see how much a portion weighs and what nutritional values it provides.
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A chocolate biscuit to consider for a break. The pack weighs 150 g; when planning your carbohydrate intake, use the nutritional information and the weight of the amount you’ll actually eat.
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A chocolate and pistachio biscuit to consider as a small snack. The name states that it contains ten pieces of 12,5 g; check the nutritional information and allergens on the current packaging before eating.
No, not as essential sports nutrition: the Netherlands Nutrition Centre says sports bars and gels are generally unnecessary for exercise lasting less than an hour. You can still choose a biscuit as an everyday snack for a break.
Count the carbohydrates in the amount you actually eat as part of your food and drink plan. For endurance exercise lasting 1 to 2,5 hours, the Netherlands Nutrition Centre recommends 30 to 60 g of rapidly absorbed carbohydrates per hour; a figure per 100 g of biscuit won’t tell you what your portion provides.
Consider the portion size and what you can tolerate. The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or fibre just before exercise, as they can stay in your stomach for longer. It’s best not to try a new product for the first time on an important ride.
Read the current ingredients list and allergen information for the specific product, including any ‘may contain’ warnings. The biscuits described here list ingredients such as wheat, milk and soya; the Netherlands Food and Consumer Product Safety Authority explains how allergens must be listed on the labels of prepacked foods.
Follow the storage instructions on the packaging and bear in mind that it may get warm during your ride. For the LU Mikado described here, the manufacturer advises storing it in a cool, dry place, according to Jumbo.
