A small box of dried fruit is handy when you want a quick bite on the go after exercise, but it isn’t a complete recovery meal. Whether you need extra nourishment depends on your workout and when you’ll eat or train again. Check the portion size and nutritional information, and pair the snack with a source of protein if needed.
If you want a quick bite on the go without weighing it first, individual boxes of raisins are a practical option to take with you. Also consider when your next meal is due. The Netherlands Association of Sports Nutrition Experts says that your carbohydrate needs after exercise depend on the type and duration of your workout.
If you train intensely or for a long time and need to perform again soon, consider dried fruit as part of your overall diet, not as a complete recovery solution. Look at your carbohydrate and protein intake across both the snack and your next meal.
If you want to decide for yourself how much to take with you, a larger bag may be suitable for portioning in advance. Follow the product’s storage instructions and bear in mind that portioning takes preparation.
First choose between a ready-to-go snack box and a larger pack that you can portion yourself. Then check whether the snack suits your workout, mealtime and dietary requirements.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Contribution to recovery | Check the carbohydrates and protein per portion, and factor your next meal or workout into your decision. | If I need to eat or exercise again soon after a hard workout, I want to know what the snack provides. Around 29% of consumers say its contribution to recovery is their top priority. |
| Easy to take with you | Check whether the pack contains individual portions and how many grams you’ll be taking per portion. | If I need to head off straight after exercising, I’d rather choose something I don’t have to weigh first. Around 29% of consumers say convenience on the go is their top priority. |
| Portion size and sugars | Weigh out a portion yourself and check both the ingredients and the total sugars. | If I want to keep my snack small, I want to be able to check the portion size and nutritional information. Around 18% of consumers say portion size and sugar intake are their top priority. |
| Dietary requirements | Check the ingredients and any warnings about the possible presence of allergens on the current pack. | If I need to take an allergy or other dietary requirement into account, I check the label on the exact product I’m buying. Around 12% of consumers say suitability for dietary requirements is their top priority. |
| Cost per portion | Compare the current price per kilogram and work it out for the same amount of snack. | If I’m comparing larger and smaller packs, I want to know how much my usual portion costs. Around 12% of consumers say the cost of a comparable amount is their top priority. |
A small portion won’t necessarily provide enough carbohydrates and protein for every workout. Consider what it provides as part of your overall diet and training load.
Check the nutritional information per portion and take your next meal and any upcoming workout into account.
These are different claims: no added sugars doesn’t mean a product contains no total sugars.
Read the ingredients and nutritional information, and decide in advance how much you want to eat.
A 375 or 500 gram bag is a larger pack, not a portion for one snack break.
Weigh out the amount you want to take with you at home. A separate container or bag can come in handy.
Even products sold as raisins may carry warnings about the possible presence of other ingredients that are relevant to you.
If you have an allergy or other dietary requirement, check the current ingredients list and any ‘may contain’ warnings.
According to Albert Heijn’s product information, AH Hamsterchef Raisins are sold in ten individual 14-gram boxes.
According to Jumbo, Jumbo Snoep Rozijntjes are packed in fourteen 14-gram boxes.
Lidl lists dried fruit at selected stores.
ALDI Netherlands’ product information lists Trader Joe's Raisins in a 500-gram pack.
According to PLUS, PLUS Sultana raisins are sold in a 375-gram stand-up pouch.
Dirk lists 1 de Beste Sultana Raisins in a 375-gram pack.
These Joybuy fruit-based snacks may suit you if you’re looking for something to take with you. Check the exact product and packaging to see whether they fit your needs.
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The product name describes hawthorn flakes in a pack containing 19–21 small bags. Check the packaging for the exact contents and portion sizes.
The product information warns that Allura Red (E129) may have an adverse effect on activity and attention in children.
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This 90 g pack of dried plums may suit you if you’re looking for a fruity snack to take with you.
The product information lists sugar, salt and sweeteners, and gives the salt content as 3.0 g per 100 g.
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The product name describes a 160 g pack containing hawthorn. Check the ingredients and portion size if you want to take it with you as a snack.
The product information says it is suitable from 12 months and advises supervision while eating.
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The product name describes mini raisins in a 252 g pack. Decide how much to take with you if you want a smaller portion.
The product information lists 99.5% raisins and sunflower oil.
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The product name describes raisins in a 140 g pack marked 12M+. Check the packaging for the product information that’s relevant to you.
No, you don’t need to do this after every workout. The Netherlands Association of Sports Nutrition Experts says that the need to replenish depends on the type and duration of the exercise. Replenishing quickly becomes more important after intense or prolonged training, especially if you’ll be training again soon.
A small box of raisins isn’t a substantial source of protein on its own. Jumbo lists 0.3 g of protein per 14 g box. If needed, pair the snack with a source of protein or include one in your next meal.
No. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day as general dietary advice, not as a legal limit or personal recommendation for recovery after exercise. How much you need after a workout depends, among other things, on the exercise and when you’ll next eat or train.
Follow the instructions on the packaging of the product you’ve bought. For Sultana raisins, PLUS advises storing them in a cool, dry and dark place. Don’t automatically apply this instruction to other products.
Compare the current price per kilogram and work it out for the same snack weight. Bear in mind that portioning it yourself takes preparation and may mean you need a separate container or bag.
