Energy & Protein Stroopwafels
A stroopwafel is a thin waffle cookie with caramel between the layers. It has been a coffee snack in the Netherlands for two hundred years. Somewhere along the way cyclists noticed that it is also close to a perfect thing to eat on a bike: it is mostly simple carbohydrate, it is flat, it does not melt into a mess, and it tastes like food instead of like a supplement.
We make two versions built for that job — Honey Booster energy waffles and protein stroopwafels — baked in our own bakery in Fayetteville, Georgia.
Why a waffle works as ride fuel
Endurance fueling is not complicated. Working muscles burn through stored carbohydrate, and past roughly an hour of hard effort you need to put some back. What matters is that the carbohydrate is easy to absorb, that you can carry it, and — the part that gets ignored — that you will actually eat it in hour four.
- Simple carbohydrate you can absorb while working. Honey is largely glucose and fructose, the same sugars most sports products are built around, just arriving as food.
- It fits where you need it. Flat, individually wrapped, and thin enough for a jersey pocket, a bento box, a running vest or a hip belt.
- It survives. 12-month shelf life, no refrigeration. It can live in a saddle bag through a Georgia summer and still be there when a ride goes long.
- You will still want it at hour four. This is the real argument. Most people can eat gels for an hour and then cannot face another one. Something that tastes like a cookie keeps going down when nothing else will.
When to eat one
General guidance, not a prescription — everyone's stomach is different, and if you are training seriously, work it out on training days rather than on race day.
| When | What we would take | Why |
|---|---|---|
| 30–60 minutes before you start | One Honey Booster with coffee or water | Tops off the tank without sitting heavy |
| Rides and runs under an hour | Nothing needed | You already have the fuel on board |
| Rides and runs over an hour | One Honey Booster every 45–60 minutes, with water | Steady carbohydrate replacement through the effort |
| Long steady days — gravel, centuries, hiking, ski touring | Alternate Honey Booster with whatever savory food you like | Flavor variety is what keeps you eating late in the day |
| After | A protein stroopwafel | Carbohydrate plus protein for recovery |
The products
3Bros Honey Booster Energy Waffles
Real-food energy that fits in your jersey pocket — the stroopwafel built for the ride, run or race, with quick honey-powered carbohydrate. Individually wrapped, shelf stable, and baked here rather than imported.
- Honey Booster Energy Waffles, 8 count — $7.49
- Honey Booster Energy Waffles, 10 count / 20 count — $12.49 / $22.95
- Protein Energy Honey Booster Stroopwafel — $25.95
3 Bros Protein Stroopwafels
The same waffle with protein added — the one to reach for after a hard session, or on a day when a snack has to do more work than a snack usually does.
- Protein Stroopwafels, box of 20 — $25.95
See all protein and energy stroopwafels
How it compares to the rest of the ride-fuel aisle
Plenty of good products exist in this category, and we are not going to pretend otherwise. Honey Stinger has been making honey waffles for years and is the brand most riders know — if it works for you, it works. What follows is what is genuinely different about ours, so you can decide whether the difference matters to you.
Waffles vs gels and chews
| Waffle | Gel | Chews | |
|---|---|---|---|
| Texture | Solid food you chew | Liquid, no chewing | Chewy, needs jaw work |
| Ease at high intensity | Harder at threshold — better on steady efforts | Easiest at full effort | Middle |
| Palate fatigue over long days | Low — it tastes like food | High for most people | Moderate |
| Mess | None — flat, wrapped, no sticky hands | Sticky, and the tab ends up as litter | Low, but the bag stays open |
| Needs water with it | Yes | Yes | Yes |
Honest version: on a hard, short effort a gel is easier to get down. On anything long and steady, a waffle wins because you will still be willing to eat it.
3 Bros vs other honey waffles
- Freshness. We bake in Fayetteville, Georgia and ship from there. Most stroopwafels sold in America are made overseas and travel for months before reaching a shelf. 3Bros is the only state-of-the-art stroopwafel bakery in the USA.
- A bakery, not a formulation. This started as a family bakery making a traditional cookie. The energy version came from making the cookie well, not from reverse-engineering a sports product into a waffle shape. That story is here.
- A protein option in the same format. Same waffle, protein added — so training fuel and recovery come from the same box.
- Shelf life. 12 months, ambient. It keeps in a saddle bag.
Who these are for
- Cyclists — road, gravel, mountain, and anyone whose long ride outlasts their patience for gels
- Runners — long runs, marathons, trail and ultra
- Triathletes — the bike leg, mainly
- Hikers, backpackers and ski tourers — shelf stable, no refrigeration, packs flat
- Anyone who trains before work — one with coffee, then out the door
- Event organizers and teams — feed stations, race bags and club orders run through wholesale
Frequently asked
How many calories are in a stroopwafel?
It depends on the type — the classic caramel, Honey Booster and protein versions are all different. The exact figures are on each product's nutrition panel; see the individual product pages above.
Are stroopwafels good for cycling?
Yes, for the reasons above: simple carbohydrate, flat enough for a jersey pocket, no melting, no mess, and a taste that holds up over a long day. They are best on steady efforts. At full gas, a gel goes down easier.
How many should I eat on a long ride?
A common starting point is one every 45 to 60 minutes past the first hour, with water. Test it in training, not on race day.
What is the difference between the Honey Booster and the protein stroopwafel?
The Honey Booster is built for during — quick honey-powered carbohydrate while you are moving. The protein stroopwafel adds protein and suits after, or a longer day where a snack has to do more work.
Are they gluten free?
No. A traditional stroopwafel is made with wheat flour, and ours follow the traditional recipe.
Are they vegan?
The Honey Booster contains honey, so it is not vegan. For full ingredient lists, see each product page.
What is the shelf life?
12 months, no refrigeration. They keep in a saddle bag, a race-day box or a gym bag.
How do I eat one?
On the bike, straight out of the wrapper with water. Off the bike, rest it on a hot mug for a minute — the steam softens the caramel. More on that here.
Try them
Start with the 8-count if you have never had one, or the 20-count if you already know how a long Saturday goes.
Shop energy and protein stroopwafels · See the full range · Team, club and event orders