A kano biscuit can be an everyday snack to take with you, but it is no substitute for a drink or a nutrition plan on a long, intensive bike ride. According to the Netherlands Nutrition Centre, extra sports nutrition is generally not needed for rides lasting less than an hour. For longer, intense exercise, consider your carbohydrate intake per hour, make sure you drink enough and choose foods you can tolerate.
You’re considering taking one kano biscuit on a short or easy ride. According to the Netherlands Nutrition Centre, sports bars and gels are generally not needed for less than an hour of exercise. In that case, a kano is an everyday snack, not an essential extra.
You’re cycling for longer and more intensely, and want to plan when to eat and drink. The Netherlands Nutrition Centre covers carbohydrates during prolonged exercise, so consider the biscuit as part of your overall intake, not as a complete plan.
You need to avoid certain allergens or want to think about what you find comfortable to eat around exercise. Ingredients vary between kano biscuits, so check the packaging of the variety you choose.
If you’re considering taking one kano biscuit as a cycling snack, first think about the duration and intensity of your ride. Then check the portion size, ingredients and practicality.
| What to consider | What to check | Who it matters to |
|---|---|---|
| Carbohydrates on a long ride | Compare the carbohydrates in each biscuit with what else you eat during the ride, and take a drink with you. Based on Albert Heijn’s product information, one AH BASIC kano biscuit contains around 27.5 g of carbohydrates, while one 45 g AH Butter kano biscuit contains around 27.9 g. | On a long, intense ride, I want to plan my food and drink without relying on just one biscuit. For around 44% of consumers, planning their energy intake comes first. |
| A snack for a short ride | Decide whether you want something to eat on the way. A kano biscuit from a multipack is a regular filled biscuit, not an individually wrapped sports bar. According to the Netherlands Nutrition Centre, sports bars and gels are generally not needed for less than an hour of exercise. | On a short, easy ride, I might take something in case I get peckish, but not because the ride requires sports nutrition. Convenience is the most important factor for around 33% of consumers. |
| Ingredients and stomach comfort | Check the latest label for ingredients, allergens and warnings about possible traces. Also consider whether you find the portion comfortable to eat around your ride. | If I need to avoid certain ingredients or don’t find a biscuit comfortable to eat around exercise, that matters more than its carbohydrate content. For around 23% of consumers, this is the main consideration. |
The kano biscuits reviewed are filled biscuits with almond paste. They contain carbohydrates, but provide no fluids and are not, on their own, a plan for a long, intense ride.
Choose what to take based on the duration and intensity of your ride. For prolonged exercise, consider your carbohydrates per hour as well as what you drink.
According to their product information, the AH varieties reviewed contain 13 to 15 g of fat per 100 g. The Netherlands Nutrition Centre advises caution with foods high in fat, protein or fibre just before exercise, as they can stay in the stomach for longer.
If you want to eat a kano biscuit on the way, try it on an easy ride first to see how the portion suits you, rather than having it for the first time just before an intense ride.
The ingredients differ between the AH varieties reviewed. The product information lists, among other things, cereals containing gluten, milk ingredients and soya; the butter variety also lists egg and almonds.
If you need to avoid an ingredient or allergen, check the latest label every time you buy, including any warnings about possible traces.
Albert Heijn sells products including AH BASIC kano biscuits and AH Butter kano biscuits. These are filled biscuits, not sports bars.
Jumbo lists 275 g butter kano biscuits and mini kano biscuits in different sizes.
Aviateur is a brand of kano biscuits; PLUS lists a pack of five.
Usually not if you’re cycling for less than an hour: according to the Netherlands Nutrition Centre, sports bars and gels are generally not needed. You can take a kano biscuit as an everyday snack if you like, but not because the ride itself requires sports nutrition.
No, one kano biscuit is not a complete food and drink plan. For intense endurance exercise lasting 1 to 2.5 hours, the Netherlands Nutrition Centre recommends 30 to 60 g of fast-absorbing carbohydrates per hour. According to Albert Heijn’s product information, the kano biscuits discussed here contain around 27.5 to 27.9 g of carbohydrates each. Consider your total intake, and don’t forget to drink.
Some cyclists may find a biscuit containing fat less comfortable to eat just before exercise. According to their product information, the AH varieties reviewed contain around 6.1 to 6.8 g of fat per biscuit. The Netherlands Nutrition Centre advises caution with foods that can stay in the stomach for longer just before exercise.
Check the packaging label. The Netherlands Food and Consumer Product Safety Authority states that allergen information must appear on the label of pre-packed products. Also read any warnings about possible traces, as ingredients and declarations can vary between varieties.
