Anyone looking for a post-workout snack
You want a little something to eat before your next meal, but you’re looking for protein as well as carbohydrates. The Netherlands Nutrition Centre discusses this combination in its dietary advice for runners.
Who might find this choice relevant?
Anyone keeping an eye on portion sizes
You want the taste of chocolate sprinkles, but you also want to know how much sugar and saturated fat your topping adds. The Netherlands Nutrition Centre advises against treating chocolate sprinkles as an everyday staple.
Anyone checking ingredients
You check both the rusks and the topping for allergens. If iodine is a consideration for you, you’ll also want to know whether baker’s salt has been used in bread.
What should you look for when choosing?
First decide whether you’re looking for a light snack or a meal after exercise. Then choose your base and topping, and compare the nutritional information for the amount you’ll actually eat.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Protein as well as carbohydrates | Compare the protein and carbohydrate content per portion, and add a separate source of protein if needed. Chocolate sprinkles alone provide little protein: the Netherlands Nutrition Centre gives an average of 0.9 g per 15 g. | If I’m not having a meal straight after training, I want my snack to offer more than rusks and a sweet topping. For around 42% of consumers considering this snack, this combination of nutrients comes first. |
| Amount of chocolate sprinkles | Compare the sugar and saturated fat content for the amount of chocolate sprinkles you use, not just per 100 g. The Netherlands Nutrition Centre gives an average of 9.4 g of sugar per 15 g of chocolate sprinkles. | I want to enjoy chocolate sprinkles without accidentally using more than I intended. For around 33% of these consumers, the amount of sweet topping is the top priority. |
| Base and ingredients | Decide whether you want Dutch rusks or crispbread, and check the portion size, fibre and allergens. Check the label for baker’s salt if that’s relevant to you; ‘medium sliced’ describes sliced bread, not the thickness of a rusk. | I’m looking for a base that suits my preferences and any dietary restrictions before adding a topping. For around 25% of these consumers, choosing the product and checking the label is the main consideration. |
Common mistakes
-
Relying on chocolate sprinkles as a source of post-workout protein
Chocolate sprinkles mainly provide carbohydrates. According to the Netherlands Nutrition Centre, an average 15 g portion contains 0.9 g of protein, so the topping alone doesn’t make a rusk a high-protein snack.
If you want some protein after exercise, add a suitable option or have a regular meal.
-
Comparing varieties on taste alone
The nutritional values and ingredients of rusks and chocolate sprinkles depend on the product you choose. A description such as ‘dark’ won’t tell you how much sugar a portion contains or which allergens are present.
Read both packs and compare the nutritional information for the portions you’ll use.
-
Assuming baker’s salt is always used
According to the Netherlands Nutrition Centre, using baker’s salt in bread is not compulsory. So even when buying a specific rusk product, don’t assume which salt has been used without checking the label.
Check the ingredients list or ask the baker which salt was used if it’s important to your choice.
Brands to compare
De Ruijter
A range of chocolate sprinkles in different chocolate flavours, including dark and milk varieties.
- You can choose a flavour from the range to suit your rusks.
- Albert Heijn lists milk and soya as allergens in De Ruijter Dark Chocolate Sprinkles. Check the packaging of the variety you choose.
Venz
A range of chocolate sprinkles that includes dark, milk and other flavours.
- Compare the varieties by flavour, pack size and nutritional information.
- Ingredients may vary by variety, so check the ingredients and allergens for the product you choose.
Albert Heijn (AH)
AH Wholegrain Rusks are an example of a wholegrain rusk base that you can assess separately from the chocolate sprinkles.
- Albert Heijn gives a portion size of 11 g for this product, so you can include the amount per rusk in your comparison.
- According to the product information, AH Wholegrain Rusks contain egg, wheat and other cereals containing gluten. If you have an allergy, always check the latest packaging.
Dutch rusks and crispbread as a base
These products offer two types of wholegrain rusks and one wholegrain crispbread as a base for a post-workout snack. Choose your chocolate sprinkles and any other additions separately.
No image available
Bolletje Dark Wholegrain Rusks – 10 pieces
A rusk base to top yourself when you fancy a light snack after exercise. The pack contains 10 pieces; check the label to see how much one weighs when comparing nutritional values per portion.
Check the ingredients and allergens in both the rusks and your chosen topping.
No image available
Bolletje Wholegrain Rusks – 13 pieces
A wholegrain rusk base to top yourself after exercise. The pack contains 13 pieces; compare the nutritional information with the amount of rusks and topping you eat.
Check the latest ingredients list if allergens or the type of salt used matter to you.
No image available
g'woon Wholegrain Crispbread – 125 g
For anyone looking for a base to top with crispbread rather than rusks. The pack contains 125 g; use the nutritional information and the amount you eat to assess your portion.
Crispbread and rusks are different products. Check the ingredients here too before pairing it with chocolate sprinkles.
Frequently asked questions
Are Dutch rusks with chocolate sprinkles enough on their own after exercise?
Not if you want to make them into a meal or a snack that provides both protein and carbohydrates. Rusks and chocolate sprinkles provide carbohydrates, while chocolate sprinkles contain little protein per portion on average, according to the Netherlands Nutrition Centre. Add a suitable source of protein or have a regular main meal.
Is ‘medium sliced’ a useful description when choosing rusks?
No. ‘Medium sliced’ refers to the thickness of sliced bread and doesn’t help you choose rusks. Instead, compare the type of product, weight per piece, nutritional information and ingredients.
Does bread or rusks always contain baker’s salt?
No. According to the Netherlands Nutrition Centre, using baker’s salt in bread is not compulsory. Check the ingredients list for the product you want to eat or ask the baker which salt was used. Don’t automatically assume rusks contain baker’s salt either.
Which allergens should you look out for in rusks with chocolate sprinkles?
That depends on the two products you choose. Albert Heijn lists egg and wheat, among other ingredients, in AH Wholegrain Rusks. For De Ruijter Dark Chocolate Sprinkles, it lists milk and soya. Check the latest packaging for your rusks and chocolate sprinkles before combining them.