Choose almonds as a snack around your training day, rather than automatically relying on them as your complete fuel for a long run. If you want to take some with you, think about how much you’ll portion out and what packaging you need. The Netherlands Nutrition Centre advises against eating a large portion or foods high in fat, protein or fibre just before running. It lists unsalted nuts among the foods in its Wheel of Five, but that doesn’t mean they improve marathon performance.
You want to prepare some almonds to take with you, so you’re looking at the pack size and whether the packaging is resealable. A resealable bag isn’t the same as individual portion packs; ALDI Nederland and Duyvis describe packaging that you portion yourself.
You’re looking for food to support longer periods of exercise and don’t want to mistake a nut snack for your complete carbohydrate intake. The Netherlands Nutrition Centre says that you need more carbohydrates when you’re highly active.
You want to fit almonds into your training day and consider what and how much you eat just before running. The Netherlands Nutrition Centre advises against eating a large portion or foods high in fat, protein or fibre at that time.
First decide whether you want a snack or fuel for your run. Then consider portion size, timing and type.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Snack or exercise fuel | Decide how you’ll use the almonds and what other sources of carbohydrates you plan to have. If necessary, check the carbohydrate content for the amount you’ll eat. | If you’re taking almonds with you, you’ll want to know whether they’re a snack or fuel for your run. Around 29% of consumers prioritise their fuelling role. |
| Taking a portion with you | Check the total pack size and whether it contains individual portion packs or just a resealable outer bag. | If you want to take one measured portion, a multi-use pack may mean you’ll need to portion it out yourself. Around 29% of consumers prioritise convenient portioning. |
| Timing and quantity | Consider how soon before your run you’ll eat and how large the portion is. The Netherlands Nutrition Centre advises against eating a large portion or foods high in fat, protein or fibre just before exercise. | If you’re planning a snack around a training session, you’ll want to consider when you eat and how much. Around 24% of consumers prioritise timing and digestion. |
| Type and ingredients | Check the full product name, the salt information and the allergen information on the packaging. | If you want to choose an unsalted or roasted variety, check the exact details on the label. Around 18% of consumers focus mainly on ingredients and product information. |
Convenient packaging won’t automatically meet your separate carbohydrate needs for marathon training. The Netherlands Nutrition Centre says that you need more carbohydrates when you’re highly active.
First decide whether you want a snack or fuel for your run, and plan your carbohydrate intake separately.
The stated 125 g or 200 g is the total pack size; a resealable bag doesn’t automatically contain individual portions.
Check the net weight and whether there are any inner packs. If you want to take one portion with you, measure it out yourself.
Portioning it yourself takes preparation and may mean you’ll need your own storage container.
Duyvis describes Almonds Original as roasted without added oil or fat. This describes how the product is prepared; it doesn’t mean the product is fat-free.
Read the nutritional information for the exact variety, and don’t treat a preparation claim as a substitute for that information.
Stichting Voedselallergie states that nut allergens remain stable when heated.
So don’t treat roasting as a safety measure if you have an almond allergy.
Duyvis describes both unsalted almonds and Almonds Original, a savoury, oven-roasted product in a 125 g pack.
Albert Heijn describes AH Amandelen ongezouten as an unsalted almond product.
Jumbo describes Ongezouten Amandelen in a 140 g pack.
Lidl describes Alesto Spanish almonds in a 200 g pack, available in different varieties, and also has a product page for unsalted almonds.
ALDI Nederland describes Trader Joe’s unroasted almonds and roasted, unsalted almonds, both in 200 g packs.
PLUS describes unroasted, unsalted almonds in a 200 g stand-up pouch.
These Joybuy products are almonds for snacking around your training day; the packaging and variety determine how much you’ll need to portion out yourself.
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A good choice if you want an almond snack in packaging that can be sealed again after use.
160 g pack; the product description specifies resealable packaging. The nutritional information states 9,6 g of carbohydrates per 100 g.
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A good choice if you’re specifically looking for raw, unsalted almonds and want to prepare your own snack portion.
200 g pack. The nutritional information states 4,8 g of carbohydrates and 13 g of fibre per 100 g.
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A good choice if you’re looking for a larger pack so you can prepare several snack portions yourself.
500 g pack. The nutritional information states 19,7 g of carbohydrates per 100 g.
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A good choice if you’re looking for roasted, salted almonds and want to portion them yourself from a larger pack.
500 g pack. The nutritional information states 6,0 g of carbohydrates per 100 g.
Don’t automatically treat almonds as complete fuel for a long run. The Netherlands Nutrition Centre says that you need more carbohydrates when you’re highly active, so consider your fuelling for exercise separately from your choice of a nut snack.
Consider the timing and portion size. The Netherlands Nutrition Centre advises against eating a large portion or foods high in fat, protein or fibre just before exercise, as they can stay in your stomach for a long time.
No. ALDI Nederland describes 200 g packs of almonds in resealable packaging, but that doesn’t mean the contents are divided into individual portions. Measure out an amount yourself if you want to take one portioned snack with you.
No. In the product examples described, 125 g, 140 g or 200 g is the total pack size. Decide for yourself how much you want to take for a snack.
Follow the storage advice on the packaging for the exact variety. For Jumbo Ongezouten Amandelen 140 g, Jumbo says to store them in a cool, dry, dark place; don’t automatically apply that advice to other products.
