Speculaas can be a snack around marathon training if you know the portion size and nutritional information, and have tried it during a training session beforehand. If you want to buy Fairtrade speculaas, check the label on the pack you choose; it doesn’t tell you whether the product is suitable as running fuel. For fuel while running, assess separately how much carbohydrate you need and which options fit your tried-and-tested eating and drinking plan.
You want to know what the Fairtrade label means on the specific pack of speculaas you’re buying, without confusing it with a claim about sports performance. Fairtrade advises checking the explanation on the back when the logo includes an arrow.
You want to plan your food and drink in advance and work out whether a portion of speculaas fits into your plan for a long training session. The Netherlands Nutrition Centre stresses that when you eat and drink around exercise matters.
You need the information on the pack you’re actually buying. Ingredients and nutritional values can change, and the Netherlands Food and Consumer Product Safety Authority says the label is an important place to check for allergen information.
Decide whether you want to eat speculaas mainly as a snack around your training or as part of your eating and drinking plan while running. Then check the label and information on the pack you’ve chosen.
| What to look for | What to check when buying | Especially useful for |
|---|---|---|
| Fairtrade label | Look for the label on the pack. If the logo includes an arrow, read the explanation on the back about the ingredients and how they were sourced. | I want my choice of pack to be based on a verifiable label, not the brand name. Around 33% of consumers put this check first. |
| Carbohydrates while running | Compare the carbohydrates per portion with your tried-and-tested eating and drinking plan, and try your chosen food during a training session beforehand. | For a long training session, I want to know how a portion fits into my plan and whether I can eat it on the go. Around 42% of consumers put this planning first. |
| Ingredients and allergens | Read the ingredients, allergen and nutritional information on the pack you’re buying. Also check for any warning about cross-contamination. | If ingredients are a deciding factor for me, I don’t want to rely on a previous purchase or a retailer’s website. Around 25% of consumers put up-to-date label information first. |
A brand name or general sustainability message doesn’t tell you what the Fairtrade label means for a specific pack of speculaas.
Check the label on the pack and, if there’s an arrow next to the logo, read the explanation on the back. Fairtrade also recommends this for products with multiple ingredients.
Without knowing the carbohydrates per portion, you can’t accurately count speculaas as part of your food and drink plan for a long training session.
Use the nutritional information on the pack to assess the portion, and try your choice during a training session—not for the first time on race day.
Ingredients and allergen information can change. Albert Heijn also warns about this in its online product information.
Before eating it, read the label on the pack you actually bought, including the allergen information and any warning about cross-contamination.
These names can help you compare product types and labels. A brand or retailer name alone doesn’t confirm a Fairtrade label on a pack of speculaas.
Lotus Bakeries describes Biscoff as caramelised speculoos biscuits; Albert Heijn has an online range of Lotus Biscoff products.
Albert Heijn provides online product information for AH speculaas and Lotus Biscoff.
Jumbo lists its own-brand speculaas chunks and baker’s speculaas.
ALDI lists Biscotto baker’s speculaas and filled speculaas.
Check the Fairtrade label on the pack of the product you’ve chosen. Fairtrade also advises reading the explanation on the back if the logo includes an arrow; this gives more information about the ingredients and how they were sourced.
You could consider it if you know the carbohydrates per portion and have tried it during a training session beforehand to see whether it fits into your eating and drinking plan. The Netherlands Nutrition Centre says that carbohydrate intake is relevant during longer periods of exercise, but the nutritional information on your speculaas determines what that portion provides.
Yes. Read the label on the pack you’re actually buying. Product information can change, and the Netherlands Food and Consumer Product Safety Authority highlights the importance of clear allergen information on the label.
No. The label doesn’t say whether the product is suitable as running fuel or how it might affect performance. Assess the nutritional information and portion separately from the Fairtrade label.
