Choose a mini biscuit for marathon training if you want to measure out a small portion and include the carbohydrates listed on the label in your own nutrition plan. A pack containing a set number of biscuits is handy on the go; just before a run, portion size and your experience with the product matter more than its mini size. The Dutch Nutrition Centre advises avoiding large portions and foods high in fat, protein or fibre shortly before exercise.
You want to decide how many biscuits to take before a long training session, rather than eating from a large pack along the way. A stated portion weight or a pack containing a set number of biscuits can help; Albert Heijn, for example, lists a portion of 8 g for its Mini Stroopwafel karamel-zeezout.
If you eat shortly before running, you’ll want to choose based on portion size and ingredients. The Dutch Nutrition Centre advises avoiding large portions and foods high in fat, protein or fibre around this time; you’ll find out during training what works for you.
Think of a biscuit as one possible source of carbohydrates within your overall plan, not as a replacement for a drink or a meal. Check how much your planned portion contains and try it out during training.
First, decide how much you want to take and when you want to eat it. Then compare the nutritional information and packaging for the specific variety.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Portion you can measure | Check the weight per portion and the carbohydrates per 100 g; work out the amount for the number of biscuits you want to take. | I want to decide in advance how much to pack for a long training session, without having to guess along the way. For around 25% of consumers, being able to measure out a portion comes first. |
| When you’ll eat it | Compare the portion size and the amounts of fat, protein and fibre, especially if you want to eat something shortly before running. | Just before setting off, I’d rather choose something I already know works for me during training. Around 25% of consumers give stomach comfort top priority. |
| Packaging for on the go | Check whether the pack contains individual sachets or whether you’ll need to portion it out at home. | I take a snack with me to training and want the amount I’ve chosen to stay separately packaged. Convenient packaging comes first for around 25% of consumers. |
| Ingredients and allergens | Read the current ingredients and allergen information for the exact variety on the packaging. | I need to know what’s in my biscuits before taking them with me. For around 25% of consumers, checking this is their first priority when buying. |
A small size makes portions easier to manage, but it doesn’t tell you how many carbohydrates are in your planned portion or how well you’ll tolerate it while running.
Read the nutritional information, decide on your portion in advance and try it during training as part of your overall eating and drinking plan.
The Dutch Nutrition Centre advises avoiding large portions and foods high in fat, protein or fibre shortly before exercise. Jumbo lists its Lotus Biscoff sandwich with vanilla filling as containing 28 g of fat per 100 g; that figure alone can’t predict how you’ll respond to a portion.
Try a new biscuit in a small portion during training first, rather than for the first time on an important long run.
Ingredients can vary between varieties, even within the same type of mini biscuits. According to the Netherlands Food and Consumer Product Safety Authority, 14 allergens must be declared on the label.
Check the allergen information on the packaging of the variety you’re actually buying.
For anyone comparing a pre-portioned pack with a filled variety.
An own-brand option if you want to measure out a portion of mini stroopwafels at home.
A place to browse different types of mini biscuits side by side.
Lidl’s biscuit brand, with a range of biscuits and other snacks.
These mini bites are an option if you want to measure out a portion yourself before training. Use the nutritional information on the packaging to decide whether that portion fits your plan; the product name doesn’t tell you whether it comes in individual sachets.
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For anyone who wants to measure out their own portion of mini bites at home to take to training. The pack contains 100 g; check the label for the nutritional information and ingredients for your chosen portion.
Yes, you can take a portion you’ve chosen in advance if it fits the eating and drinking plan you’re testing during training. A biscuit doesn’t automatically replace a meal or a drink; use the weight and nutritional information for your variety to assess the portion.
Keep the portion small and, ideally, choose something you’ve already tried during training. The Dutch Nutrition Centre advises against large portions and foods high in fat, protein or fibre shortly before exercise, as these can stay in the stomach for longer.
Start with the number of biscuits and the stated portion weight, then check the nutritional value per portion or per 100 g. Albert Heijn describes the Lotus Biscoff Snack Pack as sachets containing two biscuits; check the weight and nutritional information on the pack you buy before working out your portion.
Yes, check the allergen information for the exact variety when you buy it. The Netherlands Food and Consumer Product Safety Authority says that labelling is compulsory for 14 allergens; don’t rely on the brand name or type of biscuit alone.
Store opened AH Mini Stroopwafels according to the instructions on your packaging. For the variety reviewed, Albert Heijn advises keeping them in a cool, dark and dry place and putting them in a sealed tin after opening.
