If you want to avoid sugar completely after exercise, don’t assume a regular kano pastry is suitable: according to Jumbo and PLUS, the varieties discussed here contain 36.8 g and 37.6 g of sugars per 100 g respectively. If you’re mainly looking for a snack to suit your training, consider protein after strength training and carbohydrates after longer endurance exercise. A biscuit described by its manufacturer as containing no added sugars is a different type of biscuit, not automatically a sugar-free kano pastry.
Whether a kano pastry works as a post-exercise snack depends on what matters most to you: avoiding sugar or matching your snack to the type of training you’ve done.
A regular kano pastry isn’t a safe choice based on its name alone. Jumbo and PLUS list sugar as an ingredient in the kano pastries discussed here, with 36.8 g and 37.6 g of sugars per 100 g respectively. For a different variety, check the current ingredients and nutritional information.
If you’re mainly thinking about the nutritional balance of your post-workout snack, protein is worth considering. Allesoversport.nl highlights the importance of protein after strength training, so look at a biscuit alongside the rest of what you eat, rather than treating it as a complete recovery meal.
After a longer endurance session, both carbohydrates and protein may be worth considering. The Voedingscentrum discusses both nutrients in the context of fitness training and endurance sport. Look at your whole snack or meal, rather than just one biscuit.
First decide whether avoiding sugar is your main priority, or whether you want your snack to suit strength or endurance training. Then compare the nutritional information per portion and consider the rest of what you eat.
| What to consider | What to check | Who it matters to |
|---|---|---|
| Sugars in the biscuit | Read the ingredients list and compare ‘of which sugars’ per 100 g and per portion. Jumbo lists 36.8 g per 100 g and 20.2 g per 55 g portion for its butter kano pastry. | I only want to choose a biscuit after exercise if it fits my strict approach to sugar. This is the top priority for around 50% of consumers. |
| Protein after strength training | Check the protein per portion and what else you’re eating at the same time. Jumbo lists 3.4 g of protein per 55 g portion for its butter kano pastry. | After strength training, I want my snack to reflect my focus on protein. This is the top priority for around 33% of consumers. |
| Eating after endurance exercise | Consider both carbohydrates and protein in your overall snack or meal, bearing in mind how long you exercised and when you’ll next eat. | After a long endurance session, I look beyond a sweet biscuit alone. This is the biggest consideration for around 17% of consumers. |
The Jumbo and Aviateur kano pastries described by Jumbo and PLUS contain sugar as an ingredient. Their listed sugar contents are 36.8 g and 37.6 g per 100 g respectively.
For the variety you’re buying, check both the ingredients list and the ‘of which sugars’ information on the packaging. When you eat the biscuit doesn’t change its ingredients.
According to Allesoversport.nl, protein is an important consideration after strength training. Jumbo’s butter kano pastry contains 3.4 g of protein per 55 g portion, according to its nutritional information.
First, consider what else is in your meal or snack. If you like, have a kano pastry alongside other food, rather than choosing it just because you’ve trained.
The varieties described by Jumbo and PLUS list several allergens, including almonds, wheat, milk and soya. The exact information varies by product.
Check the packaging of your chosen variety every time, even if you’ve bought it before.
These examples can help you tell a regular kano pastry apart from a different type of biscuit. They don’t mean that a brand as a whole is suited to a particular approach to sugar or training goal.
Jumbo describes a butter kano pastry and provides nutritional information per 100 g and per portion.
PLUS lists the ingredients and nutritional information for its Aviateur kano pastry with almond paste.
Verkade describes San Francisco Zero as a biscuit with no added sugars.
Albert Heijn sells a regular kano pastry and also has a separate range of biscuits aimed at people who are mindful of their sugar intake.
The varieties discussed here from Jumbo and Aviateur are not: Jumbo lists 36.8 g of sugars per 100 g, while PLUS lists 37.6 g per 100 g for the Aviateur kano pastry. This doesn’t apply to every kano pastry, so check the current packaging of the product you’re considering.
If protein is your main priority, consider your whole eating occasion rather than just a kano pastry. Allesoversport.nl highlights the importance of protein after strength training, while Jumbo lists 3.4 g of protein per 55 g portion for its butter kano pastry.
Carbohydrates can be relevant alongside protein, particularly after a longer endurance session, as the Voedingscentrum explains in its advice on fitness training and endurance sport. Match your choice to your exercise and what else you eat; a sweet biscuit alone doesn’t make up your whole eating occasion.
Check the allergen information for each variety. Jumbo lists almonds, egg, wheat, milk and soya among the allergens in its butter kano pastry. For the Aviateur kano pastry, PLUS lists almonds, wheat, milk and soya among others, and says it may contain egg.
