People who are about to work out
You want something small to curb your hunger and don’t want a large or heavy snack to interfere with your workout. The Netherlands Nutrition Centre advises taking the timing and size of your snack into account.
Who are nuts before exercise suitable for?
People looking to add to their protein intake
You want to know how much protein a measured snack portion provides and how it fits into your overall diet. The Netherlands Nutrition Centre notes that most people who exercise don’t need special protein shakes or bars as part of a varied diet.
Regular snack buyers
You’re looking for something to enjoy before regular workouts and want to compare packaging, ingredients and nutritional values on a like-for-like basis.
What should you look for when choosing?
First, decide when you’ll eat the snack and what portion size is right for you. Then compare protein, energy and ingredients for the same quantity, rather than comparing values per 100 g alone.
| What to consider | What to look for | Who might find this more important? |
|---|---|---|
| Timing and comfort | Avoid a large portion just before your workout. The Netherlands Nutrition Centre advises taking foods high in fat, protein or dietary fibre into account shortly before exercise. | If I eat shortly before a workout, I want a small portion that won’t get in the way. Around 34% of consumers prioritise timing and comfort. |
| Protein per portion | Compare the nutritional value for a measured quantity. The Duyvis, AH and PLUS peanuts examined contain 27 g of protein per 100 g, which works out at 6,75 g per 25 g. Jumbo lists 5,3 g per 25 g for its unsalted almonds. | I want to know what my own portion provides, not just what the label says per 100 g. Around 33% of consumers prioritise adding protein. |
| Energy and portion size | Weigh your portion and compare energy and fat for the same quantity. The peanuts mentioned provide approximately 152–156 kcal per 25 g; Jumbo lists 165 kcal per 25 g for its almonds. | I want to be able to weigh my portion and make sure its nutritional value fits with what else I eat. Around 20% of consumers make energy intake their top priority. |
| Practicality | Choose a pack size that suits how often you use the product. Compare the price per kilogram and follow the storage instructions on the packaging. | For regular workouts, I want a practical purchase with costs I can compare. Around 13% of consumers prioritise practicality and cost. |
Common pitfalls
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Assuming more protein is always better before a workout
A large portion of nuts may not be the best choice just before exercise. The Netherlands Nutrition Centre advises considering the portion size and the snack’s ingredients at this time.
Choose based on timing and portion size; don’t make the protein figure your only buying criterion.
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Confusing nutritional values per 100 g with the portion you’ll eat
The 27 g of protein per 100 g listed for the Duyvis, AH and PLUS peanuts mentioned works out at 6,75 g per 25 g. A larger portion also provides more energy.
Weigh your portion and compare protein, energy and fat for the same quantity.
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Assuming unsalted means unroasted or oil-free
The Jumbo almonds examined are roasted and contain sunflower oil; the peanut varieties mentioned also contain oil.
Check the ingredients and product description for the exact variety.
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Assuming a different variety or pack is the same product
Ingredients, nutritional values and allergen information can vary between products and packaging.
Check the full product name and read the information on the pack you’re buying.
Brands to compare
Duyvis
Duyvis unsalted peanuts are a peanut option with a short ingredients list.
- Duyvis lists peanuts, sunflower oil and 27 g of protein per 100 g for its unsalted peanuts.
- Contains peanuts and may contain nuts. The nutritional values don’t apply to all Duyvis products and aren’t proof of any sports benefit.
Albert Heijn
AH Extra Large Unsalted Peanuts are an option you can assess by weighing out a portion.
- The product information lists 27 g of protein and 609 kcal per 100 g.
- Bear in mind that peanuts and potentially other nuts are allergens. ‘Extra Large’ is not a proven sports benefit.
Jumbo
Jumbo Unsalted Almonds provide nutritional values per 100 g and per 25 g portion.
- The product information lists 5,3 g of protein and 165 kcal per 25 g.
- These are roasted almonds with sunflower oil; this variety isn’t necessarily a suitable alternative if you have a peanut allergy.
Lidl
Alesto includes nuts, dried fruit and party snacks; assess each type of product individually.
- The brand page confirms that these product types are part of the range.
- The general brand positioning alone doesn’t tell you the protein content or whether a specific snack is suitable just before exercise.
Aldi
TRADER JOE’S Unsalted Mixed Nuts are an option if you want a combination of different types of nuts.
- The listed mix contains almonds, hazelnuts, walnuts and Brazil nuts.
- A mix isn’t automatically suited to adding protein; check the nutritional table and which types of nuts it contains.
PLUS
PLUS Unsalted Peanuts 250 grams are a supermarket own-brand option to assess as a separate product.
- The product information lists 99% peanuts, sunflower oil and 27 g of protein per 100 g.
- This information applies to the 250 g pack and not necessarily to other PLUS varieties.
Joybuy products for a pre-workout snack
This selection includes peanuts and almonds for a measured pre-workout snack. Check the variety, ingredients and nutritional information on each pack.
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g’woon unsalted peanuts, 250 g
An option if you want to enjoy unsalted peanuts as a measured snack portion; bear in mind portion size just before your workout.
Contains peanuts; not suitable for anyone with a peanut allergy.
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g’woon raw, unsalted almonds, 200 g
A good fit if you’re looking for raw almonds and want to weigh out your own portion for a snack.
Contains almonds; check the ingredients information if you need to take allergens into account.
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Verse Extra Large roasted peanuts, 210 g
A roasted peanut option if that’s the variety you’re looking for; choose your portion based on when you’re going to work out.
Contains peanuts; not suitable for anyone with a peanut allergy.
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g’woon peanuts in shells, 500 g
This variety takes more preparation than shelled peanuts; bear that in mind if you want something to eat shortly before your workout.
The product description says they should be roasted before eating. Contains peanuts; not suitable for anyone with a peanut allergy.
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Jia Zhou Yuan Ye Original almond kernels, 160 g
An almond option to consider if you’re looking for almond kernels and want to weigh out a portion that suits you.
Contains almonds; check the product information on the packaging for ingredients and nutritional values.
Frequently asked questions
How long before my workout should I eat a meal?
The Netherlands Nutrition Centre recommends having a proper meal around 2 to 3 hours before exercise. This is nutritional advice, not a guarantee that a particular portion will feel comfortable for everyone. Also consider what you eat and how your body responds.
Do I need a special protein snack for recovery?
Not necessarily. According to the Netherlands Nutrition Centre, most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. Look at your overall diet, not just your pre-workout snack.
Where can I find allergen information for nuts?
For pre-packed products, allergen information is shown on the label, according to the Netherlands Food and Consumer Product Safety Authority. Check the information on the exact pack; peanuts and tree nuts may be relevant allergens.
How should I store unsalted peanuts and almonds?
Jumbo Unsalted Almonds and PLUS Unsalted Peanuts 250 grams state that they should be stored in a cool, dry place away from light. Also follow the storage and usage information on the pack you buy.