A mini chocolate biscuit is better suited to a planned snack away from your run than as a regular source of fuel during a long run. Before an intense run, portion size, fat and fibre content, and how well you tolerate it all matter. For prolonged exercise, food and drink that are easier to consume while running may be more practical, according to the Netherlands Nutrition Centre.
You want to decide in advance how many biscuits to eat, rather than having a large portion just before you run. The Netherlands Nutrition Centre recommends a small portion shortly before exercise and advises avoiding foods high in fat or fibre at that point.
You want to distinguish between a snack and what’s practical during a long training session. According to the Netherlands Nutrition Centre, your energy stores may run low if you run continuously for more than around 1 to 1.5 hours, so it’s worth giving separate thought to eating and drinking during exercise.
You also compare biscuits by their ingredients and current allergen information. Product information from Jumbo and Albert Heijn shows that the allergens listed vary from one biscuit to another.
First decide when you want to eat: a biscuit away from your run, a regular meal before training, and food or drink during a long run don’t all serve the same purpose.
When: You want to choose a small amount in advance for a time when you’re not about to run at high intensity.
Consider: A small size doesn’t tell you how much fat or fibre is in the portion you choose.
When: You have time to eat normally before training, or want something small shortly beforehand.
Consider: You’ll need to plan when you eat. According to the Netherlands Nutrition Centre, it’s best to avoid a large portion or food high in fat, protein or fibre just before exercise.
When: During prolonged, intense exercise, you want to be able to top up your energy and fluids on the go.
Consider: The Netherlands Nutrition Centre says sports drinks, bars and gels can sometimes be practical for endurance athletes doing intense exercise, but they aren’t necessary for every run.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Timing and how well you tolerate it | Check how much you plan to eat, along with the fat and fibre content on the label. | If I’m going for a run shortly after eating, I want to take into account what my stomach can tolerate. For around 36% of consumers, the timing of a snack is the top priority. |
| Portion and packaging | Check the weight per portion and whether the pack contains individual portions; a pack isn’t automatically the portion size you want. | If I’m planning a snack, I want to be able to set aside an amount in advance. Around 29% of consumers put portion control first. |
| Nutritional value | Compare carbohydrates, fat, sugars and fibre per 100 g, then consider your own portion. | If I’m thinking of having two biscuits, I want to know what nutrients I’ll get from the amount I choose. Around 21% of consumers put this comparison first. |
| Ingredients and allergens | Read the current ingredients list and allergen information, including any warning about possible traces. | If I need to avoid certain ingredients, I want to check the label for the exact product. For around 14% of consumers, this is their top priority when buying. |
A small biscuit can still be high in fat. Albert Heijn lists 24 g of fat per 100 g for AH Cookie bites choc chip; Jumbo lists 22 g per 100 g for Double Chocolate Mini’s. According to the Netherlands Nutrition Centre, foods high in fat can stay in your stomach for longer if eaten shortly before exercise.
Choose when you’ll eat it first, then decide on your portion. Don’t judge a biscuit by its size alone.
Carbohydrates matter for endurance sports, but the amount alone doesn’t tell you whether a chocolate biscuit suits the timing of your snack. Portion sizes can also vary between products.
Follow the Netherlands Nutrition Centre’s advice to compare similar products per 100 g. Check the figures for fat, sugars, fibre and salt too, then consider the portion you’ve chosen.
Jumbo lists five portions in a pack of Double Chocolate Mini’s; ALDI lists six individual packs for Biscotto Mini Biscuits. This kind of packaging can help you plan, but it doesn’t determine how much you’ll want to eat at a particular point in your training.
Check the weight of the stated portion and decide in advance how much you want to take with you.
Ingredients and allergens vary between products. If you have a food allergy or coeliac disease, information about the possible presence of allergens is important too.
Read the current label before eating, even if you’ve bought the product before.
For anyone looking for chocolate biscuits and smaller biscuit shapes within one range.
A reference point for mini biscuit size, rather than for mini chocolate biscuits.
AH Cookie bites choc chip is a specific example of a small chocolate biscuit.
Double Chocolate Mini’s come with portion information to help you divide up the pack.
An option to consider if individually wrapped portions are important for planning.
These products are worth considering if you’re looking for a biscuit or a related chocolate snack to enjoy as a planned snack away from your run. Check the size of each product, and read the label if you need an exact portion or specific nutritional information.
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An option if you fancy a chocolate biscuit away from your run.
Choose your own portion and compare the nutritional information per 100 g on the current label, especially if you’re going for a run soon afterwards.
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A biscuit option for anyone planning a snack with white chocolate.
Check how many biscuits you want to eat, and read the nutritional information and allergens on the pack.
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These biscuit sticks are a related chocolate snack for anyone who wants something compact to take along, but isn’t looking for a regular mini biscuit.
Don’t assume the pack weight is the weight per stick; check how they’re divided up on the pack if you want to portion them accurately.
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An option if you’d like a dark chocolate-flavoured biscuit as a planned snack.
Check the weight of the amount you actually eat, and read the current label to compare nutritional values.
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A chocolate-flavoured biscuit for anyone considering a compact pack for a snack.
Before comparing nutritional values, check whether the figures on the pack are per 100 g or per portion.
A small amount may be suitable if you tolerate it well, but timing and ingredients matter. The Netherlands Nutrition Centre advises avoiding a large portion or food high in fat, protein or fibre just before exercise. Check the label and consider how you personally react to what you eat.
Don’t assume they are: a chocolate biscuit doesn’t automatically serve the same practical purpose as food and drink that’s easy to consume while running. According to the Netherlands Nutrition Centre, your energy stores may run low if you run continuously for more than around 1 to 1.5 hours. During prolonged, intense exercise, sports drinks, bars or gels can sometimes be useful for taking on energy and fluids.
First compare similar biscuits per 100 g, then consider what the figures mean for the amount you want to eat. The Netherlands Nutrition Centre points out that portion sizes can differ between packs; check fat, sugars, fibre and salt as well as carbohydrates.
Check the allergen information on the current label for the specific biscuit, including any warning about possible traces. The Netherlands Food and Consumer Product Safety Authority describes the mandatory listing of 14 allergens on labels; product information from Jumbo and Albert Heijn lists wheat, milk, soya and egg among the allergens in various biscuits.
No, don’t assume a mini biscuit can replace a proper meal after a hard training session. The Netherlands Nutrition Centre recommends drinking enough after a tough training session or competition, and eating something containing protein and carbohydrates within two hours, or having a main meal.
