Bridge The Gap In Your Fitness & Nutritional Goals
WITH THE HELP OF NUTS
Consuming the correct amount of protein as an athlete can be challenging, particularly if you exercise regularly or don't consume animal products.
And this is where nuts can take you from second to first place. Ok, ok, actually, hard work and dedication will do that, but nuts deserve a spot in your training plan too ;-)
When it comes to enhancing your performance, recovery, and reaching your protein macronutrient goals, consuming the most effective nuts could make all the difference.
In this blog post, we'll explore why nuts are a superfood for athletes and look at the six best nuts for athletes, along with their nutritional information and health benefits.
why nuts?
Nuts have long been recognized as a healthy snack option, but they are also an excellent energy-boosting food for athletes.
Whether you're a professional athlete or simply enjoy working out, nuts can provide energy, "good" fats, protein, and essential nutrients to help support your fitness goals.
Nuts are also excellent anti-inflammatory foods, packed with flavonoids and phytochemicals. Phytochemicals are naturally occurring beneficial chemical compounds in food that act as antioxidants and reduce inflammation. They also limit the growth of problematic cells.
If you are an athlete, you would know how inflammation can set you back! And this is where nuts can really provide that nutritional boost to combat inflammation and offer many other health benefits which we will explore below.
What about the high fat content in nuts?
Often, this is the one reason people avoid nuts. Yes, nuts are calorie-dense and high in fat, but they are laden with the heart-healthy kinds such as omega 3 and 6. Nuts contain only minor amounts of saturated or "unhealthy" fats, and their nutritional benefits far outweigh these small amounts.
Tip! To improve digestion and boost the bioavailability of all the good stuff found in nuts, soak or "sprout" them.
Scroll down for the top 6 nuts for athletes, along with all the excellent benefits they offer, all crucial if you are looking to perform at your best!
6 of the best nuts for athletes
Almonds
------Almonds are versatile nuts that can be consumed in various forms, including raw, roasted, slivered, or as almond milk.
They are an excellent source of protein, with 6 grams of protein per ounce. Protein is essential for athletes as it helps repair and rebuild muscles after intense workouts.
Almonds are also rich in vitamin E, which has antioxidant properties that help reduce oxidative stress caused by intense exercise. This antioxidant effect can help reduce inflammation and muscle damage caused by exercise.
Additionally, almonds are a good source of healthy fats, including monounsaturated and polyunsaturated fats. These fats can help improve heart health and lower cholesterol levels, which is vital for athletes who need to maintain optimal cardiovascular health.
Calories: 165 kcal
Protein: 6 g
Fats: 14 g
Carbs: 6 g
Of which dietary fiber: 3 g
Pistachios
------These beautiful, elegant-looking nuts are another excellent nut option for athletes. They are relatively low in calories and high in protein, with almost 6 grams per ounce.
Pistachios are also rich in antioxidants, including lutein and zeaxanthin, which can help protect the eyes. Like almonds, these antioxidants can also help reduce inflammation and muscle damage.
Pistachio nuts are also a good source of potassium, which is essential for athletes as it helps regulate fluid balance in the body. This can be particularly important for endurance athletes, who must stay hydrated during long workouts.
Calories: 159 cal
Protein: 5.73 g
Fats: 12.8 g
Carbs: 7.71 g
Of which dietary fiber: 3 g
Walnuts
------Known as the "brain nut," walnuts are a rich source of omega-3 fatty acids, essential for brain health and to reduce inflammation in the body. They are also a good source of protein, with 4 grams of protein per ounce.
Walnuts are rich in antioxidants, including vitamin E and polyphenols, which can help reduce oxidative stress caused by intense exercise.
Additionally, walnuts are a good source of magnesium, which can help athletes regulate muscle and nerve function. Magnesium can also help reduce muscle cramps and improve sleep, which are essential for recovery after intense workouts.
Walnuts are more calorie and fat-dense than some other nuts, so enjoy them in moderation ;-)
Calories: 190 cal
Protein: 4 g
Fats: 18 g
Carbs: 4 g
Of which dietary fiber: 2 g
Read More: 6 Reasons to grab more walnuts
Hazelnuts
------Hazelnuts are another great nut option for athletes. They are a rich source of healthy fats, protein, fiber, antioxidants, and essential nutrients such as vitamin E, copper, and manganese.
One of the unique benefits of hazelnuts is their high content of folate. This B vitamin is critical for red blood cell formation and energy metabolism.
Folate is also essential for brain function and mood regulation, which can be especially beneficial for athletes who may experience stress and fatigue during training and competition.
Hazelnuts, like walnuts, are also more calorie and fat-dense, so proceed with caution!
Calories: 180 cal
Protein: 4 g
Fats: 17 g
Carbs: 5 g
Of which dietary fiber: 3 g
Brazil nuts
------Native to the higher elevations of the Amazon rainforest, Brazil nuts are an excellent source of selenium, with just one nut providing over 100% of the recommended daily selenium intake.
Selenium is essential for athletes as it helps regulate thyroid function, boost immune function, and can help reduce inflammation in the body. It also plays a role in producing glutathione. This powerful antioxidant can help reduce oxidative stress caused by intense exercise.
Brazil nuts are a good source of protein, with 4 grams of protein per ounce. They are also rich in healthy fats, including monounsaturated and polyunsaturated fats, which can help improve heart health and lower cholesterol levels.
Caution! You can overdose on Brazil nuts!
If you eat too many, you may overdose on selenium and feel nauseous. One to two nuts daily are adequate to keep your selenium levels at their optimum but not over the top.
Calories: 190 cal
Protein: 4 g
Fats: 19 g
Carbs: 3 g
Of which dietary fiber: 2 g
Cashews
------Cashews are a rich source of magnesium, with 20% of the recommended daily magnesium intake per ounce.
Magnesium is vital for athletes as it helps regulate muscle and nerve function, aids with bone health, reduces muscle cramps, and improves sleep. They are also high in copper, essential for energy production and a robust immune system.
Like most other nuts, cashews are a great source of protein, and they are rich in healthy fats, including monounsaturated and polyunsaturated fats, which can help improve heart health and lower cholesterol levels.
Cashews are lower in calories and fats than other nuts on this list but higher in carbs and protein, making them excellent all-around nuts.
Calories: 157 cal
Protein: 5.16 g
Fats: 12.4 g
Carbs: 8.56 g
Of which dietary fiber: 0.9 g
nuts for the win!
As you can see, nuts are an excellent food option for athletes. Their protein, healthy fats, antioxidants, and essential nutrients can help support your athletic performance and recovery.
Each of these six nuts has a unique nutritional profile and health benefits, making them a great addition to an athlete's diet. So don't hesitate to mix it up and reap all the different benefits they offer!
In addition to their nutritional benefits, nuts are convenient and easy to incorporate into your diet:
- Grab a handful as a snack
- Add to smoothies or oatmeal
- Make homemade trail mix
- Use it as a topping for salads or roasted vegetables, or
- Enjoy as a nut butter on toast or fruit.
However, remember that nuts are calorie-dense, so they should be consumed in moderation. A handful of nuts (about 1 ounce) is a good serving size for a snack. Except for Brazil nuts, of course!
In addition to incorporating nuts into your diet, focus on maintaining a well-rounded and balanced diet that includes plenty of fruits, vegetables, whole grains, lean or plant-based proteins, and healthy fats.
And remember, hydration is vital for athletes, so drink plenty of water and electrolyte-rich beverages.
By incorporating nuts into your diet and maintaining a healthy lifestyle, you can support your athletic goals and overall wellness!
WE'VE GOT A WHOLE RANGE OF NUTS TO CHOOSE FROM - VIEW THEM HERE!
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