Taaitaai can make a small pre-workout snack if you’re used to it and it agrees with you. If you’d rather eat something else, you could try fruit, a sandwich or yoghurt. The Netherlands Nutrition Centre recommends having a substantial meal around 2 to 3 hours before exercising. Check the nutrition information and allergens on the packaging you choose.
If there’s no time for a meal, the key is to choose a small portion that you know you can tolerate. The Netherlands Nutrition Centre recommends having a substantial meal around 2 to 3 hours before exercising.
For a longer cardio workout, the amount of carbohydrate in a snack may be a factor. According to the Netherlands Nutrition Centre, an average 20 g piece of taaitaai contains 16 g of carbohydrates; the label on a particular brand may show different values.
For them, the ingredients list comes before deciding whether taaitaai is a suitable snack. Albert Heijn and Jumbo’s product information lists ingredients including milk, wheat and rye; always check the exact packaging.
First decide whether you want a small snack shortly before your workout or would rather have a proper meal earlier. Then check the portion size and the label on the product you’re actually choosing.
| What to consider | What to check | Who it matters to |
|---|---|---|
| Timing and how well it sits | Keep the portion small if you’re eating shortly before exercise. Also consider whether taaitaai has agreed with you during previous workouts. | If you feel peckish just before a workout, you may prefer something small that won’t feel too heavy; for around 36% of these consumers, timing would be their main concern. |
| Carbohydrates | Compare the carbohydrates per portion, not just per 100 g. According to the Netherlands Nutrition Centre, an average 20 g piece of taaitaai contains 16 g of carbohydrates. | For a longer cardio workout, I want to know how much carbohydrate I’ll actually get from my portion; around 29% of these consumers would put this first. |
| Portion size and nutrition information | Decide how many pieces you want to eat and check the amount of sugars and other nutritional values per portion on the packaging. | If I keep eating from a packet, I want to be able to keep track of how much I’m having; around 21% of these consumers would prioritise portion control. |
| Allergens | Check the ingredients and allergen information on the exact packaging, including any warnings about possible cross-contamination. | If I need to avoid an allergen, I have to be able to rely on the right label; for around 14% of these consumers, this would be their most important buying requirement. |
According to the Netherlands Nutrition Centre, an average 20 g piece contains carbohydrates, but a small snack is no substitute for a proper meal before exercise.
Plan a meal earlier in the day if you need one, and use taaitaai only as a small extra.
Even though taaitaai is generally low in fat, that doesn’t mean a large amount will sit comfortably. The Netherlands Nutrition Centre advises against having a large meal just before exercise.
Choose a small portion beforehand and see how it works for you during a regular workout.
An average value for taaitaai isn’t the same as the nutrition information on every packet. Albert Heijn states that AH Taai taai contains 78 g of carbohydrates per 100 g; Jumbo lists 80,7 g per 100 g for De Originele Taai Taai.
Compare the values per 100 g and per portion, and check the ingredients of the product you’re buying.
Albert Heijn notes that product information may change. Jumbo says on its product page that the variant discussed here is no longer in its online range; this doesn’t necessarily tell you whether it’s in stock in store.
When buying or taking delivery, check the packaging, best-before date and allergen information again.
These product examples can help you compare labels. The ranges mentioned don’t indicate which pack is available at your local shop.
AH Taai taai is a 350 g pack that Albert Heijn lists on its product page as an in-store item.
Jumbo De Originele Taai Taai is a 500 g variant.
ALDI describes its 500 g Taai-taai as aniseed-flavoured, figure-shaped biscuits available to buy in store.
A small portion may be suitable if you’re used to taaitaai and it agrees with you. According to the Netherlands Nutrition Centre, an average 20 g piece contains 16 g of carbohydrates, but taaitaai isn’t a complete meal; avoid a large portion just before exercise.
The Netherlands Nutrition Centre recommends having a substantial meal around 2 to 3 hours before exercising. If you want to eat something afterwards, keep it small. For running, the Netherlands Nutrition Centre advises against having a large meal in the 2 hours before a race.
Don’t assume it is: the Albert Heijn and Jumbo variants described here list wheat, rye and milk. Check the allergen information on the exact pack, even if you’ve bought the same product before.
Follow the storage instructions on the packaging. For its AH Taai taai, Albert Heijn recommends a cool, dark and dry place and a sealed tin after opening; another variant may have different instructions.
