Runners looking for post-training food
You’re looking for nuts to complement your usual meals after an intense training session, not as a guarantee of faster recovery. The Netherlands Nutrition Centre discusses protein needs in sport.
Who might find nuts relevant to marathon training?
Runners who want something to eat on the go
You want to decide whether a nut snack is suitable for a long run. Carbohydrates and when you eat are important factors to consider. The Netherlands Nutrition Centre covers nutrition during endurance exercise.
Runners who eat nuts regularly
You’re looking for a suitable portion and some variety, and want to compare the nutritional labels on supermarket products. The Netherlands Nutrition Centre provides nutritional information on foods including peanuts and almonds.
What should you look for in nuts for marathon training?
First decide whether you need food for on the go or a snack outside your training session. Then compare portion sizes, ingredients and the information on the packaging.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per serving | Compare the same serving size and the exact product variant. For generic unsalted peanuts, the Netherlands Nutrition Centre lists 6.3 g of protein per 25 g, and 5.4 g per 25 g for almonds. | If you’re choosing a measured snack outside your long run and want to know how much protein it provides, focus on protein per serving. Around 29% of consumers put this first. |
| Fuel on the go | Check the carbohydrates per serving and take the duration of your effort into account. For endurance exercise lasting 1 to 2.5 hours, the Netherlands Nutrition Centre recommends 30 to 60 g of quickly absorbed carbohydrates per hour. | For a long run, you’ll want to know whether your food on the go is suited to the effort; protein alone won’t answer that question. Around 29% of consumers give fuel on the go their highest priority. |
| Portion size and timing | Consider both portion size and when you eat. The Netherlands Nutrition Centre advises against having a large portion or foods high in fat, protein or fibre shortly before exercise. A meal around 2 to 3 hours beforehand fits this general advice. | If you eat before running, you’ll want to consider what and how much feels right for your training. Around 18% of consumers put stomach comfort and timing first. |
| Label and allergens | Read the ingredients, allergen information and any warnings. Nutrition claims must meet European requirements; a protein value alone doesn’t demonstrate a sports benefit. | If you want to understand exactly what’s in the pack, a clear label and ingredients list are helpful. Around 12% of consumers give understanding the label their highest priority. |
| Packaging and storage | Compare the pack size of the exact variant and follow the storage instructions on the packaging. PLUS advises storing the peanuts examined in a cool, dry and dark place. | If you eat nuts regularly, you’ll want to choose a pack size that suits your needs and store the contents as directed. Around 12% of consumers put everyday practicality first. |
Common pitfalls when choosing nuts for running
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Confusing protein with enough fuel for your run
A serving of peanuts can provide protein, while contributing relatively few carbohydrates. The Netherlands Nutrition Centre links nutrition during prolonged exercise to carbohydrates and the duration of the effort.
Assess food for on the go by its carbohydrate content and your training duration, not just its protein content.
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Having a large portion without considering when you eat it
A portion that suits you at another time may not feel comfortable just before a run. The Netherlands Nutrition Centre advises against having a large portion or foods high in fat, protein or fibre shortly before exercise.
Consider portion size and timing together, and bear in mind the advice to plan a meal around 2 to 3 hours before exercise.
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Using the nutrition information from a different pack
A brand name alone doesn’t guarantee that two packs contain the same variant or recipe.
Check the full product name, pack size and current nutritional information on the packaging you’re buying.
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Skipping the allergen information
Peanuts and tree nuts are allergens that must be listed on the label. For pre-packed products, allergen information appears on the packaging.
If you have a relevant allergy, read the ingredients and warnings carefully and follow appropriate personal medical advice.
Relevant brands for reference
Duyvis
The Duyvis Unsalted Peanuts examined come in a 235 g pack and contain peanuts and sunflower oil.
- Duyvis lists 27 g of protein per 100 g for this variant.
- This is product information, not a measure of sports performance or a conclusion about the brand as a whole.
Albert Heijn
The AH Unsalted Peanuts examined come in a 300 g pack.
- The product information lists 25 g of protein per 100 g and a 25 g serving.
- Check the packaging; this information applies to the variant examined.
Jumbo
The Jumbo Unsalted Kingsize Peanuts examined come in a 350 g pack.
- The label lists 25.0 g of protein per 100 g for this variant.
- The Kingsize name doesn’t prove that the product provides more protein or improves sports performance.
Lidl
Lidl offers a range of nuts under the Alesto brand, including cashews, pistachios and walnuts.
- These varieties offer options if you’re looking for a mix of different types of nuts.
- The available range information doesn’t establish a consistent nutritional value or an effect on marathon recovery.
ALDI
The Trader Joe’s unsalted nut mix examined contains almonds, hazelnuts, walnuts and Brazil nuts.
- The listed ingredients show which types of nuts are in this mix.
- The ingredients alone don’t demonstrate a sports benefit or establish the protein content of the whole mix.
PLUS
The PLUS Unsalted Peanuts examined come in a 250 g pack.
- The product information lists 27 g of protein per 100 g, 99% peanuts and sunflower oil.
- Don’t assume these values apply to a different PLUS pack or variant.
Nut products at Joybuy
The products below include nut mixes, unsalted peanuts and almonds. Compare the stated serving size, ingredients and protein value of the exact variant with when you plan to eat it.
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Anatolia Goal Nuts Mix 150 gr
A nut mix to consider if you want to combine different types of nuts in a snack.
The product description lists almonds, cashews and peanuts.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
An option to compare if you want to have almonds as a snack.
Ingredients: 100% almond kernels.
Stated protein value: 21.5 g per 100 g.
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g’woon Unsalted Peanuts 250g
An option if you’re looking for unsalted peanuts as a snack outside your long run.
The ingredients list includes 99% peanuts and sunflower oil.
Stated nutritional values per 100 g: 27 g of protein and 13.5 g of carbohydrates.
Contains peanuts; the product information states that it may contain cashews.
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g’woon Almonds Raw & Unsalted 200g
An option to compare if you’re looking for almonds with no added salt.
Stated protein value: 24 g per 100 g.
Contains almonds.
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Anatolia Badem Natural (Almond) 500 gr
An option to compare if you’re looking for natural almonds to eat as a snack or use in a dish.
The ingredients list states 100% almonds; the product information says no salt has been added.
Stated protein value: 21 g per 100 g.
Contains almonds.
Frequently asked questions
Can nuts replace food during my long run?
Not as an equivalent source of carbohydrates: a generic 25 g serving of unsalted peanuts contains 3 g of carbohydrates. The Netherlands Nutrition Centre links carbohydrate intake during prolonged endurance exercise to the duration of the effort.
How do I compare the protein in different nuts?
Compare the same serving size and use the nutritional information for the exact variant. The Netherlands Nutrition Centre lists 6.3 g of protein per 25 g for generic unsalted peanuts and 5.4 g per 25 g for almonds; supermarket products may have different values.
Can I eat a large portion of nuts just before running?
The Netherlands Nutrition Centre advises against having a large portion or foods high in fat, protein or fibre shortly before exercise. Also bear in mind the general advice to plan a meal around 2 to 3 hours before exercise.
What should I look for in peanut and nut allergen information?
Read the ingredients list and allergen information on the packaging. The NVWA states that allergen information for pre-packed foods appears on the label and that relevant allergens must be clearly identifiable.
When can a product be described as high in protein?
A protein value on the label isn’t enough on its own to determine whether the claim ‘high in protein’ can be used for that variant. Nutrition claims must meet European requirements, so check the exact product information and claim on the packaging.