A sourdough currant bun isn’t automatically a better choice before exercise than an ordinary one. Choose based on how long you have until your training session, the portion size, the nutritional information and how that particular bun suits you. The Netherlands Nutrition Centre recommends having a balanced meal around 2 to 3 hours before exercising.
If you want to eat something shortly before exercising, the size of the bun and how you’ve found that particular snack before are important. The Netherlands Nutrition Centre advises against eating a large portion just before exercise.
If you’re eating earlier in the day, you’ll want to know how a currant bun fits into your planned meal. Compare the weight and carbohydrate content of the portion you’ll actually eat.
If ingredients or allergens influence your choice, the word ‘sourdough’ doesn’t tell you enough. Read the information for the specific product, including any allergen warnings.
First, decide when you want to eat the bun. Then compare the nutritional information per bun, rather than per 100 g alone, and check the ingredients of the variety you’re buying.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Portion size and timing | Check the weight of each bun and the amount of fibre and fat per portion, especially if you’re eating shortly before training. | If I’m eating something just before exercising, I don’t want to have a large or unfamiliar portion that might leave me feeling uncomfortable. Around 44% of consumers put comfort first. |
| Carbohydrates per bun | Compare the weight and carbohydrate content of one bun; figures per 100 g don’t always reflect the portion you eat. | I want to know how many carbohydrates the bun I’ve chosen provides, so I can factor the portion into my meal planning. For around 33% of consumers, this is the main consideration. |
| Ingredients and allergens | Read the current ingredients list and allergen information for the product, including sourdough varieties. | If I need to watch out for certain ingredients, I want to know what’s in this particular bun before I buy it. This is the top priority for around 23% of consumers. |
The way a bun is made doesn’t tell you how much carbohydrate, fibre or fat it contains per portion, or how it will feel for you while exercising.
By all means choose sourdough for its flavour, but for this purpose compare the information for the specific product and take your past experience with it into account.
The Netherlands Nutrition Centre says a large meal just before exercise can cause stomach discomfort. Foods high in fat, protein or fibre can also stay in your stomach for longer.
Plan to have a balanced meal earlier, and try a new snack during a regular training session first, in a portion that suits you.
Ingredients and nutritional values can change. So a currant bun you looked at before may not have the same information as the pack you’re buying now.
Check the packaging again, even if you’ve compared the nutritional information online before.
As well as wheat, currant buns may contain other allergens or carry warnings about them. Recipes vary from product to product.
Check the current allergen information. If you’re buying an unpackaged bun, ask what information is available before you buy it.
These brands offer examples of standard currant and raisin buns for comparing portions and labels. Their inclusion doesn’t indicate whether a sourdough variety is suitable or available.
Information for one AH currant bun included details such as portion size, nutritional values and iodised salt.
The Jumbo Raisin Currant Bun described is a standard bun made with white wheat bread, not a sourdough bun.
Lidl lists currant buns in a six-pack as an in-store product.
ALDI lists standard raisin and currant buns in six-packs, as well as larger raisin buns.
PLUS lists currant and raisin buns in different sizes, including a giant variety.
Not just because it’s labelled ‘sourdough’. Compare the portion size, carbohydrates, fibre, fat and allergens in the specific buns, and consider how you’ve reacted to those products before.
The Netherlands Nutrition Centre recommends having a balanced meal around 2 to 3 hours before exercising. If you’re eating closer to your training session, avoid a large portion and consider the amount of fat, protein and fibre.
Check the current information for allergens including cereals containing gluten and milk, as well as any warnings about other allergens. The Netherlands Food and Consumer Product Safety Authority explains the labelling requirements for the 14 allergens that must be declared. If you’re buying unpackaged buns, ask what allergen information is available.
Don’t assume this is the case for every currant bun. The Netherlands Food and Consumer Product Safety Authority sets out conditions for using iodine in baker’s salt in bread and bakery products, but that doesn’t tell you which salt was used in a specific bun. Check the product’s ingredients list to find out.
