Don’t use a syrup waffle as a default replacement for your nutrition and hydration plan during marathon training. According to the Netherlands Nutrition Centre, extra sports nutrition products are generally unnecessary for exercise lasting less than an hour; carbohydrate intake may be relevant during long, intensive endurance training. If you want to take a syrup waffle with you, test the portion and timing during a training session first. Choose a box of chocolates as a gift or to share, not as planned fuel while running.
You want to find out whether a portable portion works for you during a long training session, without trying something new for the first time on race day. The Netherlands Nutrition Centre highlights the importance of carbohydrates during intensive endurance training, and of choosing the right time to eat around exercise.
You want to have a syrup waffle before or after a training session, or simply at another time of day. According to the Netherlands Nutrition Centre, you don’t need to have a sports bar or gel specifically for a run lasting less than an hour.
Your choice depends on the ingredients and allergens in the exact product. Even with a gluten-free syrup waffle, check the current packaging for other allergens and warnings.
When: if you want an everyday snack, or to take a portion you’ve already tried along during a long training session.
Consider: portion size, timing and fat content still matter; a syrup waffle isn’t a complete nutrition or hydration plan.
When: if your aim is to give a gift or enjoy something together, perhaps around a training session.
Consider: a gift box isn’t a targeted choice for a planned portion while running.
| What to consider | What to check before buying | Who it matters to |
|---|---|---|
| Timing and stomach comfort | Check the portion size and fat content; try the amount and timing during a training session first. | If I eat shortly before a long run, I don’t want a large portion that could feel heavy. Stomach comfort is the top priority for around 44% of consumers making this choice. |
| Portion size and portability | Compare the number of pieces and check whether you can take a small portion separately. | For a long training day, I want to take an amount I’ve tried before, without opening a whole box. A manageable portion is the top priority for around 33% of consumers. |
| Gluten and other allergens | Read the ingredients, allergens and warnings on the current packaging of the exact product. | If I have a gluten or allergen requirement, I need to be able to judge whether this particular pack meets it. This check is the deciding factor for around 23% of consumers. |
A box of chocolates or a large box of biscuits won’t automatically help you eat a pre-planned portion during a long run. During long, intensive exercise, your nutrition choices also need to take timing and hydration into account.
Give a gift box or share it with others. If you want to take food along for a training session, choose a portion you’ve already tried while running.
According to the Netherlands Nutrition Centre, large portions and foods high in fat can stay in your stomach for longer just before exercise and cause discomfort.
Check the fat content and try a smaller amount on a regular training day, so you can see how the timing works for you.
The Jumbo gluten-free syrup waffles used as an example here contain egg and lupin, and may contain nuts and sesame.
Check all allergens and warnings on the label of the exact product; don’t rely on the ‘gluten-free’ label alone.
Ingredients and nutritional information can change. This is particularly important if you’re checking for allergens or a specific portion size.
Before eating, read the information on the packaging you’ve actually bought.
The Daelmans Original Syrup Waffle reviewed is a butter syrup waffle, sold in a pack of 10.
AH Syrup Waffles is a 390 g own-brand pack with 10 portions of 39 g.
As well as regular syrup waffles, Jumbo sells a separate gluten-free variety.
PLUS Syrup Waffles is an own-brand product in a 480 g wrapper.
Lidl lists Sondey Butter Syrup Waffles as a shop product containing 12 pieces and weighing 480 g.
ALDI lists syrup waffles as a shop product in a pack of 12, weighing 378 g.
These Kanjers syrup waffles are worth considering as an everyday snack around a training day, or as a portion to try during a long training session. Whether eating while running works for you depends on the portion, timing and your own experience during training.
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An option if you want to take a small portion you’ve tried before along for a long training session.
The pack contains 8 syrup waffles; according to Joybuy product information, they are individually wrapped in pairs. Check the nutritional information and allergens on the packaging when planning your portion.
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An everyday syrup waffle to consider as a snack on a training day, rather than as automatic fuel while running.
The pack contains 10 pieces. Check the packaging for nutritional values per 100 g and per portion, the allergens, and whether the portion packaging suits the way you plan to use them.
Generally, you don’t need extra sports nutrition during the run. According to the Netherlands Nutrition Centre, sports bars and gels aren’t needed for less than an hour of exercise; you can have a syrup waffle as an everyday snack at another time.
That’s a personal choice, but don’t try a large portion for the first time just before an important run. The Netherlands Nutrition Centre advises being careful with large portions and foods high in fat, protein or fibre just before exercise. Try the amount and timing during a regular training session first.
No. Gluten-free doesn’t mean free from other allergens. The Jumbo gluten-free variety mentioned contains egg and lupin, and may contain nuts and sesame; check the label on the exact pack when buying.
Use the product page to help you make your choice, but check the packaging before eating the product. Albert Heijn and PLUS point out that product information can change, making the current ingredients and allergen information important if you have a dietary restriction.
