Judith Haudum

Training Snack Gingerbread

As Christmas approaches, many people start baking cookies. Some may pull out the old gingerbread recipe and make their own gingerbread. Others buy fresh gingerbread from the bakery or supermarket. For me, gingerbread is not necessarily a recipe that I only make for Christmas. The reason is simple: I like it, and it's a great food. And it fits into any sports nutrition plan.

Searching for New Training Snacks

Athletes are always looking for new ideas to fuel themselves during training. Sometimes we get lost in the craziest recipes, complicated organization, and time-consuming preparation. Gingerbread is a great food that is not complicated, doesn't take much time, and is also healthy. Of course, there are different recipes, but simplicity is often good enough and just right. In the end, what do we need for a successful training session? We need fluids to replace the sweat lost and carbohydrates as fuel for our muscles and brain. The more we train, the more carbohydrates we need – remember? Yes, we get those carbohydrates from gingerbread as well.

All we need for a good training session is carbohydrates.
Carbohydrates help us complete training tasks at a high level. Energy intake during training prevents early fatigue and enhances training quality.

Gingerbread is a good source of carbohydrates and low in fat. You've probably seen numerous variations of gingerbread, but keep in mind that any frosting – whether chocolate or otherwise – is often high in fat. For training, it's best to keep things simple, including the gingerbread.

Flour and honey provide carbohydrates to fuel the muscles. The recipe also includes healthy spices. Depending on the mix in the bread, this gives it a pleasant taste and adds some antioxidants. Don't overdo it with the spices. Small amounts are enough for a good gingerbread.

Certainly, training goals and intensity vary, requiring different snacks. We also use different recipes. I've created one for tough training days and one for recovery. Everything is taken into account! If you need a quick, simple gingerbread recipe for training, then this is a suitable recipe for you.



12-15 servings

  • 200 g sugar
  • 2 large eggs
  • 350 g flour
  • Spice blend
  • 80 g honey
  • 1 egg (for brushing)


Sugar and eggs are beaten until creamy, then add the boiling honey and the spice blend, mixing the mixture with the flour. Roll out the dough on a floured surface to the desired thickness and cut out shapes using cookie cutters. Brush the cookies with beaten egg and bake in a preheated oven at approximately 180°C (356°F) for about 10 to 12 minutes or until golden brown.
Tip: Enjoy with a cup of tea.

Nutritional Information (per serving)

195-156 kcal, 1.5-1.2 g Fat, 43-34 g Carbohydrates, 3-2.5 g Fiber, 5-4 g Protein, 122-98 mg Salt

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