A syrup waffle can be part of your carbohydrate plan during a long run if you’ve tried out the portion and timing beforehand, but it won’t replace the food and drink you need for the whole session. The Netherlands Nutrition Centre recommends 30 to 60 g of fast-absorbing carbohydrates per hour for endurance exercise lasting 1 to 2.5 hours. So compare the carbohydrates per waffle, fat and fibre with what else you plan to eat and drink.
You want to try out whether a regular snack fits into your food and hydration plan during a run lasting more than an hour. The Netherlands Nutrition Centre covers carbohydrate intake during longer periods of endurance exercise; test the combination during a training run before relying on it.
You’re looking for something small to eat around a training session and want to consider fat, protein and fibre close to your run. The Netherlands Nutrition Centre advises against large portions and foods high in these nutrients at that time.
You’re looking for a syrup waffle explicitly labelled gluten-free, and you also check the full allergen information. A gluten-free label doesn’t tell you anything about other allergens.
First, work out how many carbohydrates you want to get from food and drink during your long run. Then compare the portion, timing and any essential allergen restrictions. A syrup waffle won’t provide the fluid you need for your hydration plan.
| What to consider | What to check before buying | Who it matters to |
|---|---|---|
| Carbohydrates per hour | Check the carbohydrates per portion and include any other food and drink in your total. The Netherlands Nutrition Centre recommends 30 to 60 g of fast-absorbing carbohydrates per hour for endurance exercise lasting 1 to 2.5 hours. | During a long run, I want to know how much each waffle contributes to my planned hourly intake; this carbohydrate plan is the top priority for around 36% of consumers. |
| Timing and how well you tolerate it | Compare the portion size, fat and fibre on the label, and try the snack during a training session. The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or fibre just before exercise. | Just before or during a run, I want to know whether a regular snack is easy for me to eat; around 29% of consumers say how well they tolerate it is their first consideration. |
| Gluten and allergens | If needed, choose a product explicitly labelled gluten-free and check the other allergens and warnings on the packaging too. | If I need to avoid gluten or another allergen, the full labelling determines which option I can consider; this restriction is the top priority for around 14% of consumers. |
| Size and packaging | Check the number of waffles, portion size and whether you can open the packaging while running. For mini versions, recalculate the contribution per portion. | For a training session, I want to take an amount I can measure out beforehand and eat on the go; this practical aspect matters most to around 21% of consumers. |
The 39 g Daelmans waffle listed by Albert Heijn provides around 26 g of carbohydrates; Jumbo lists 24.6 g per 39 g butter syrup waffle. So neither waffle on its own provides the 30 to 60 g per hour recommended by the Netherlands Nutrition Centre for endurance exercise lasting 1 to 2.5 hours, and neither provides fluid.
Add up all the food and drink you plan to have, and practise your eating and drinking schedule during a long training run.
According to Albert Heijn’s product information, the reduced-sugar option reviewed contains 44 g of carbohydrates and 26 g of fibre per 100 g, compared with 63 g of carbohydrates and 1.5 g of fibre per 100 g for regular AH syrup waffles. The Netherlands Nutrition Centre advises against foods high in fibre just before exercise.
Compare the nutritional values per portion and try the option you’ve chosen to see whether it suits your planned snack time.
A gluten-free label doesn’t mean a syrup waffle is free from all other allergens. Jumbo and PLUS also list egg and lupin in the product information for their gluten-free options.
Read the full packaging for the current ingredients, allergens and any cross-contamination warnings.
A different portion, package or combination with a drink may work out differently on the go than you expect. Science2Move recommends practising your fuelling strategy during longer training runs beforehand.
Try the waffle, portion size and hydration timing during a similar training session before planning to use them in a race.
A classic syrup waffle. A 39 g portion can be used as a starting point for working out your carbohydrate intake.
Regular and reduced-sugar syrup waffles should be compared by their nutritional values, not just the name on the packaging.
Jumbo lists regular and mini syrup waffles, as well as a separate option labelled gluten-free.
PLUS sells regular syrup waffles and a separate option labelled gluten-free.
A butter syrup waffle sold in a known pack size.
ALDI lists both a pack of regular syrup waffles and a separate mini version.
These two classic syrup waffle options are worth considering as regular snacks during a long training session. Check the contribution per portion on the packaging and try them with your hydration plan beforehand.
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An option to try as a regular snack during a long run. The pack contains 8 waffles; check the label to see how much each one contributes to your planned carbohydrate intake.
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An option to take with you if you want to test a regular snack during a training session. The pack contains 10 waffles; check the weight and carbohydrates per waffle before adding a portion to your hourly plan.
One waffle won’t necessarily be enough for a full hour. According to their product information, the Daelmans and Jumbo waffles reviewed provide around 26 g and 24.6 g of carbohydrates respectively per 39 g waffle. For endurance exercise lasting 1 to 2.5 hours, the Netherlands Nutrition Centre recommends 30 to 60 g of fast-absorbing carbohydrates per hour. Remember to include any other food and drink too.
Not necessarily: check the fibre, fat and portion size too. Albert Heijn lists 26 g of fibre per 100 g for its reduced-sugar option reviewed, compared with 1.5 g per 100 g for its regular AH syrup waffles. The Netherlands Nutrition Centre advises against foods high in fibre just before exercise, so try your chosen option during a training session.
A syrup waffle won’t contribute to your fluid intake, so make a hydration plan for your long run too. Sportzorg describes isotonic sports drinks as an option that combines fluid, carbohydrates and minerals; what you take with you will also depend on the conditions and how much you sweat.
Don’t assume they are. According to their product information, the classic Daelmans and Jumbo options reviewed contain wheat or gluten. If you need to eat gluten-free, choose a product explicitly labelled gluten-free and check for other allergens too: Jumbo and PLUS list egg and lupin in their gluten-free options.
Follow the storage instructions and date on the packaging. According to the Netherlands Food and Consumer Product Safety Authority, ‘best before’ refers to the date up to which a product retains its best quality. Check the instructions on the product you actually buy.
