Cyclists short on time before setting off
A pre-measured portion saves you weighing out oats at breakfast. Do consider when you eat it, though: the Netherlands Nutrition Centre recommends having a regular meal around 2 to 3 hours before exercise.
Who are portion sachets useful for?
Cyclists planning a long ride
Breakfast and food during your ride don’t automatically serve the same purpose. For prolonged exercise, the Netherlands Nutrition Centre discusses separately how much carbohydrate and fluid you may need on the go.
Cyclists with a gluten restriction or allergen concern
A portion sachet needs to suit your requirements; the word ‘oats’ on its own isn’t enough. For coeliac disease, the Netherlands Nutrition Centre advises looking for the official Crossed Grain symbol on the packaging.
What should you look for when choosing?
First, decide when you want to eat the oats and what facilities you’ll have for preparing them. Then compare the portion size, ingredients and allergen information for the exact product variant.
| What to consider | What to check when buying | Who is this important for? |
|---|---|---|
| Meal timing and portion | Check the amount per portion and plan when you’ll eat it. | If I’m setting off soon after breakfast, I want to consider how much I eat and what my stomach can handle. This is estimated to be the main consideration for around 40% of consumers. |
| Taking it with you and preparing it | Compare the grams per sachet and check whether you can prepare it hot or cold, with water or milk. | If I’m having breakfast without kitchen scales, I want a pre-measured portion that I can prepare where I’m setting off from. This convenience is estimated to be the top priority for around 30% of consumers. |
| Gluten and allergens | Read the current label; if you have coeliac disease, also check for the official Crossed Grain symbol. | If I have a gluten restriction or allergen concern, I need to know whether this particular variant fits my diet. This check is estimated to be most important for around 20% of consumers. |
| Protein and ingredients | Compare the ingredients and nutritional values per portion, including any added soya protein. | If I want a plain base or a variant with added protein, I compare what the chosen portion adds to my meal. This is estimated to be the main consideration for around 10% of consumers. |
Common mistakes
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Assuming a breakfast portion will fuel every ride
When you eat before setting off and what you need to eat and drink during a long ride are separate considerations. The Netherlands Nutrition Centre recommends having a regular meal around 2 to 3 hours before exercise.
Decide when you’ll eat the oats and, for a long, intense ride, make a separate plan for food and drink on the go. Try it out during training.
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Assuming a flavoured variety is the same as plain
The ingredients vary. Albert Heijn lists sugar as an ingredient in Elovena Raspberry; according to Jumbo, its honey portions contain sugar and honey powder.
Compare the ingredients list and nutritional values for the exact flavour and portion you want to buy.
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Assuming regular oats are suitable for coeliac disease
A name containing ‘oats’ doesn’t confirm that a product is suitable. The Netherlands Nutrition Centre points out that regular oat products may be contaminated with gluten.
If you have coeliac disease, check for the gluten-free label, the official Crossed Grain symbol and the current allergen information on the packaging.
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Overlooking how to prepare a portion sachet
A sachet is only practical if the required liquid, temperature and preparation method suit the place you’re setting off from. According to its product information, Elovena Natural can be prepared with hot or cold liquid; Joybuy says Quaker Express Havermout can be prepared in a microwave or saucepan.
Check the preparation instructions and consider whether you’ll have a bowl, spoon and the necessary facilities to hand.
Relevant brands to compare
Quaker
Quaker Netherlands offers Oats Express Naturel in packs of 12 portion sachets and Oats Express Protein Naturel in packs of 8 portion sachets.
- According to Quaker, the Protein Naturel variant contains added soya protein.
- Check the allergen information for each variant; the protein variety contains soya.
Elovena
Albert Heijn lists Elovena Natural as gluten-free instant oats in five individual 40 g sachets.
- According to the product information, the Natural variety can be prepared with hot or cold water or milk.
- The raspberry variety contains sugar as an ingredient; check each flavour separately.
Jumbo
Jumbo lists portion packs under its own brand, including Original and a honey variety.
- According to Jumbo, the honey variety comes in five 27 g portions.
- This variety contains sugar and honey powder and lists allergens; don’t assume it has the same ingredients as Original.
Brinta
According to the product information listed by Jumbo, Brinta Havermout is extra fine and available in a 450 g pack.
- A larger pack lets you measure out the amount you want.
- If you want a pre-measured portion on the go, you’ll need to portion it yourself and bring something to store it in.
Upfront
Upfront is a cup option in the range of oat products shown by Jumbo, for anyone who would rather consider a cup than a dry portion sachet.
- The cup format gives you a different type of packaging to compare with portion sachets.
- Check the ingredients and allergens on the specific cup you choose; don’t assume they’re the same as another variety.
Portion packs at Joybuy
These two Quaker packs are options if you want to prepare a portion of instant oats before a bike ride. When choosing between a regular variety and one with added soya protein, you’ll also need to consider when you’ll eat it and its ingredients.
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Quaker Express Oatmeal 324 g
An option for a pre-measured breakfast portion before setting off, provided you have the time and facilities to prepare it.
324 g pack. Joybuy says it takes 2 minutes to prepare in a microwave or saucepan. Check the amount per sachet, preparation instructions and allergens on the packaging.
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Quaker Oats Express Protein 302 g
A portion option to compare if you want to include added soya protein in your meal.
302 g pack, with added soya protein according to Joybuy. Check the current nutrition table for the amount of protein per portion, and read the preparation instructions and allergen information, especially if you avoid soya.
Frequently asked questions
Can I eat instant oats just before cycling?
Ideally, allow more time before setting off after a regular meal of oats: the Netherlands Nutrition Centre recommends having a substantial meal around 2 to 3 hours before exercise. If you eat closer to your departure time, consider the portion size and what you know you can tolerate.
Can instant oats replace food during a long ride?
No, a breakfast portion doesn’t automatically replace your plan for food and drink on the go. For prolonged exercise, the Netherlands Nutrition Centre discusses carbohydrates and fluids during exercise; tailor your choices to the ride’s duration and intensity, and to what you can tolerate during training.
Are regular oats suitable for coeliac disease?
Not without checking the packaging. According to the Netherlands Nutrition Centre, regular oat products may be contaminated with gluten; if you have coeliac disease, look for the official Crossed Grain symbol and check the current allergen information.
What allergen information should I check on a portion sachet?
Read the ingredients list and allergen information for the exact product variant. The Netherlands Food and Consumer Product Safety Authority explains that allergens must be listed on the labels of prepacked foods; for example, a variety with added soya protein needs particular attention if you avoid soya.
Do I need a protein variety for a meal after cycling?
Not necessarily: consider the portion as part of your whole meal. Quaker says Oats Express Protein Naturel contains added soya protein, but that feature alone doesn’t determine which variety is right for your meal.