A standard spritz biscuit isn’t necessarily a suitable snack just before exercise: the Netherlands Nutrition Centre advises against having a large portion or a product high in fat, protein or fibre at that time. If your main aim is to limit sugar, check whether a ‘lower sugar’ claim is based on a comparison with a similar product. A sugar-free biscuit could be an alternative, but it won’t be a spritz biscuit; check the portion size, carbohydrates and ingredients too.
You want to eat something without starting your workout with a full stomach. According to the Netherlands Nutrition Centre, portion size and the amount of fat, protein and fibre are important considerations at this time; sugar content alone doesn’t tell you whether a snack is suitable.
You want to be able to see how much sugar a biscuit contains on the label, and whether ‘lower sugar’ really means it has been compared with a similar product. A sugar-free biscuit could be worth considering, even if it isn’t a spritz biscuit.
For longer, intense exercise, you’ll want to consider not only sugar but also carbohydrates and when you eat. The Netherlands Nutrition Centre discusses carbohydrates in relation to energy supply during endurance exercise; that doesn’t mean a low-sugar biscuit will automatically suit your workout.
First, decide how soon before exercising you want to eat. The Netherlands Nutrition Centre advises against large portions and products high in fat, protein or fibre just before exercise. Then decide whether the spritz shape, limiting sugar or preparing for a longer endurance session matters most to you.
When it may suit you: If you mainly want a familiar spritz biscuit and aren’t going to train straight after eating, you could consider a small portion.
What to consider: Albert Heijn lists 25 g of fat and 28 g of sugar per 100 g for AH Spritsen; for Verkade Nobo sprits naturel, it lists 29 g of fat and 24 g of sugar per 100 g. These figures alone don’t demonstrate a sugar reduction.
When it may suit you: If limiting sugar matters more to you than having a spritz biscuit, you could compare it with a different type of biscuit.
What to consider: The Céréal biscuits listed by Jumbo aren’t spritz biscuits. Their nutritional information includes carbohydrates and polyols as well as little or no sugar, so check more than just the name on the packaging.
When it may suit you: If you’re preparing for a longer, intense endurance session, consider when you eat and the carbohydrates in your snack, rather than focusing only on a sugar claim.
What to consider: That doesn’t mean you need to eat extra before every short workout. According to the Netherlands Nutrition Centre, sports bars and gels aren’t necessary for exercise lasting less than an hour.
| What to consider | What to look for | Who it matters to |
|---|---|---|
| Meal timing and stomach comfort | Check the portion size and fat content, and consider how much time there is between eating and training. | If I eat shortly before training, I don’t want to start with a full stomach. For around 36% of shoppers, meal timing is the first thing they consider. |
| Sugar on the label | Compare sugar per 100 g and, for ‘lower sugar’ claims, check which similar product is used as the basis for comparison. | I want to limit sugar and understand what a claim on the packaging means. For around 29% of shoppers, this sugar comparison comes first. |
| Carbohydrates for endurance exercise | Check the carbohydrates per portion and take the duration and intensity of your workout into account. | For a longer, intense endurance session, I don’t want to base my meal timing on sugar alone. Around 21% of shoppers give this planning the highest priority. |
| The spritz shape | If you specifically want a spritz biscuit, check the product type, ingredients and nutritional information. | I mainly want the familiar spritz shape, even if a sugar-free biscuit turns out to be a different type. This preference is the deciding factor for around 14% of shoppers. |
A difference between two sugar figures doesn’t, by itself, substantiate a ‘lower sugar’ claim. Under Regulation (EC) No 1924/2006, published via EUR-Lex, the product must contain at least 30% less of the relevant nutrient than a comparable product for this claim to be used.
Check both the claim and the basis for comparison on the packaging or product page. If there’s no evidence to support it, don’t choose the spritz biscuit because you assume it contains less sugar.
Low sugar doesn’t tell you everything about a biscuit. Jumbo lists 62 g and 72 g of carbohydrates per 100 g for two Céréal varieties respectively; portion size also matters just before exercise.
Read the full nutritional information and choose your portion and when to eat it with your needs in mind. It’s best not to try an unfamiliar snack for the first time just before an important workout.
For longer endurance exercise, your plan may need to take more into account than the sugar figure alone. What’s more, the carbohydrates per 100 g don’t tell you how much you’ll get in your portion.
Compare sugar and total carbohydrates, check the stated portion size and decide whether you need an extra snack at all for that workout.
Sugar-free biscuits may contain sweeteners. Jumbo lists 18 g of polyols per 100 g for the Céréal coconut variety; the European Commission highlights the laxative effect of polyols as something to bear in mind when they’re used as sweeteners.
Read the up-to-date ingredients and allergen information, and consider how you respond to products containing polyols.
A brand name doesn’t tell you whether a spritz biscuit contains less sugar. Compare the specific product and its current nutritional information, especially if you want to eat it shortly before training.
Verkade Nobo sprits naturel is a classic spritz biscuit to use as a product-type comparison.
AH Spritsen is a butter-based spritz biscuit for anyone looking specifically for this type of biscuit.
An alternative for anyone looking for a sugar-free biscuit who isn’t set on a spritz biscuit.
The butter spritz biscuits from this ALDI own brand are a reference for the classic spritz shape.
PLUS lists round butter spritz biscuits in its biscuit range.
For this claim, the sugar content must be at least 30% lower than that of a comparable product, under Regulation (EC) No 1924/2006, published via EUR-Lex. A spritz biscuit and a completely different type of biscuit aren’t necessarily suitable for comparison, so check what the packaging actually compares.
A spritz biscuit isn’t automatically a suitable choice just before exercise. The Netherlands Nutrition Centre advises against having a large portion or a product high in fat, protein or fibre at that time. Albert Heijn lists 25 g of fat per 100 g for AH Spritsen and 29 g per 100 g for Verkade Nobo sprits naturel, so consider your portion and when you eat.
No. Jumbo lists 62 g and 72 g of carbohydrates per 100 g for its Céréal biscuits with speculoos and almond and coconut flavours respectively. If you want to eat a biscuit around your workout, check the carbohydrates and portion size as well as the sugar content.
Check the ingredients and your portion size, especially if you want to eat the biscuit shortly before exercise. Jumbo lists 18 g of polyols per 100 g for the Céréal coconut variety; the European Commission highlights the laxative effect of polyols as something to bear in mind.
According to the Netherlands Nutrition Centre, sports bars and gels aren’t necessary for exercise lasting less than an hour. If you still want to eat something because you’re hungry, consider the portion size and how much time you have before your workout.
