It took a long time to firmly believe that nuts are good for us and a big part of a healthy diet. With further research, the various properties of nuts were further proven. With further research, it became clear that the benefits of nuts for athletes are very high and those who do bodybuilding must include nuts in their diet. In this article, we want to talk about the best nuts for bodybuilding. At the end of the article, we have stated some information about the best time to consume nuts for bodybuilding.
Nuts suitable for bodybuilding
If you are looking to continue exercising seriously or are under a special sports diet, it is better to choose nuts with a high percentage of protein because protein helps in the growth and repair of cells.
Peanuts
Eating peanuts is the best way for people who want to add more protein to their diet. Peanuts are remarkably high in essential nutrients. For this reason, peanuts are very useful for bodybuilding.
It is interesting to know that although peanuts are considered legumes, most people know them as nuts.
Peanuts contain a lot of polyphenols, antioxidants, flavonoids and amino acids. Research has shown that all the mentioned compounds are very useful for the health of the human body.
According to the Nutrient Database created by the United States Department of Agriculture (USDA), 100 grams of peanuts have 567 calories and the following nutrients:
- Protein: 25.80 grams
- Fat: 49.24 grams
- Carbohydrates: 16.13 grams
- Fiber: 8.50 grams
- Sugar: 4.72 grams
Also, every 100 grams of peanuts contains the following mineral salts:
- Calcium: 92 mg
- Iron: 4.58 mg
- Magnesium: 168 mg
- Phosphorus: 376 mg
- Potassium: 705 mg
almond
Almonds are more popular compared to other nuts and seeds and are now consumed and known in many countries. Compared to peanuts, it is lower in protein, but still excels in other nutrients.
According to the USDA, there are 579 calories per 100 grams of tree almonds and they contain the following nutrients:
- Protein: 21.15 grams
- Fat: 49.93 grams
- Carbohydrates: 21.55 grams
- Fiber: 12.50 grams
- Sugar: 4.35 grams
Also, tree almonds have the following vitamins and minerals:
- Calcium: 269 mg
- Iron: 3.71 mg
- Magnesium: 270 mg
- Phosphorus: 481 mg
- Potassium: 733 mg
- Vitamin E: 25.63 mg
Pistachio
Pistachios contain a lot of protein and other vital nutrients and are another suitable nut for bodybuilding; In addition, they are an excellent source of healthy fatty acids and antioxidants.
This popular green nut is actually the fruit of the pistachio tree, but people generally know it as a nut as it appears.
According to a research published in Nutrition Today magazine, it has been mentioned that pistachio consumption has a significant effect on blood pressure and endothelial function, which ultimately reduce the risk of heart problems.
According to the USDA information source, per 100 grams of pistachios, there are 560 calories and the following nutrients:
- Protein: 20.16 grams
- Fat: 45.32 grams
- Carbohydrates: 27.17 grams
- Fiber: 10.60 grams
- Sugar: 7.66 grams
Due to its popularity, pistachios have less nutrients than other nuts, but still contain a significant percentage of potassium, so that there are 1.025 mg of potassium per 100 grams of pistachios.
Other minerals and vitamins include the following:
- Calcium: 105 mg
- Iron: 3.92 mg
- Magnesium: 121 mg
- Phosphorus: 490 mg
cashew
Cashews are a great addition to many meals and snacks because of their creamy and fatty texture.
According to the USDA report, each 100 grams of cashews has 553 calories and the following nutrients:
- Protein: 18.22 grams
- Fat: 43.85 grams
- Carbohydrates: 30.19 grams
- Fiber: 3.30 grams
- Sugar: 5.91 grams
The most important vitamins and minerals in cashews are:
- Calcium: 37 mg
- Iron: 6.68 mg
- Magnesium: 292 mg
- Phosphorus: 593 mg
- Potassium: 660 mg
walnut
Walnuts have more calories than other nuts, but they have less carbohydrates than others. Its high calorie content is due to its high fat content. However, the fats in walnuts are mainly PUFAs, which have many health benefits.
This is while walnut is known as a nut with very useful fats. It is also an excellent source of protein and other nutrients.
According to the USDA list, per 100 grams of walnuts, there are 654 calories and the following nutrients:
- Protein: 15.23 grams
- Fat: 65.21 grams
- Carbohydrates: 13.71 grams
- Fiber: 6.7 grams
- Sugar: 2.61 grams
Walnuts have less nutrients than other nuts:
- Calcium: 98 mg
- Iron: 2.91 mg
- Magnesium: 158 mg
- Phosphorus: 346 mg
- Potassium: 441 mg
Hazelnut
Because of its special taste, Hazelnut is an excellent combination for many sweet foods.
Compared to other nuts, hazelnuts have less protein, but instead have other useful properties.
According to published research, hazelnuts have a great effect on reducing blood cholesterol.
According to the USDA, there are 628 calories and the following nutrients per 100 grams of hazelnuts:
- Protein: 14.95 grams
- Fat: 60.75 grams
- Carbohydrates: 16.70 grams
- Fiber: 9.7 grams
- Sugar: 4.34 grams
This protein and fat make hazelnuts more similar to walnuts than other nuts.
The mineral salts in Hazelnut are as follows:
- Calcium: 114 mg
- Iron: 4.70 mg
- Magnesium: 163 mg
- Phosphorus: 290 mg
- Potassium: 680 mg
The best time to consume nuts in bodybuilding
Most of the people who exercise have this question: should they consume nuts before exercise or not?
The answer to this question is positive. We do not suggest you to eat a heavy and fatty lunch before heavy sports classes like Pilates, but nutritionists recommend a light snack before exercise so that you have enough energy and strength to carry out the physical exercise. Be.
One of the important and noteworthy points is that if you are used to exercising in the middle of the day, it is better to exercise during lunch and have a light lunch before that. Or if you are one of those people whose first thing in the day is to go to the gym, it is appropriate to eat breakfast before going. In any case and in any situation, you should buy something that contains protein, fat and carbohydrates before exercise, and that’s why nuts are the best option because they have all three conditions.
Many athletes avoid nuts and brains because they are high in calories, but actually nuts are able to provide you with the energy you need so that you don’t get tired and run down during exercise. Brains and especially walnuts are rich in useful fats such as omega-3, which strengthen your strength and improve your performance in aerobic sports. On the other hand, these types of fats also have anti-inflammatory properties and prevent joint problems.
Nuts also contain protein; Protein helps muscles repair themselves after strenuous exercise. Carbohydrates in the brain also supply glycogen or the so-called energy of your muscle system. In this way, you delay exercise fatigue and improve your athletic performance. Hazelnuts are one of the best nuts to speed up this process.
Hazelnuts have properties in common with other nuts such as walnuts and almonds and other seeds, as well as yogurt and bananas. Hazelnut is also rich in electrolytes (calcium, potassium and magnesium) that prevent muscle cramps. On the other hand, the mineral salts found in nuts, as well as a wide range of their vitamins, especially vitamin E and group B vitamins (which are mostly found in peanuts) prevent fatigue and stress caused by heavy training. Exercise is very effective and in addition, they also help digestion.
Therefore, nuts have an effective role in improving and strengthening your physical performance and are very useful for the general health of the body. You can consume them in different ways according to your food taste, for example, you can consume them alone or together with fruit yogurts.
Note that you should not eat nuts right before exercise because nuts are usually slow digesting and your body uses a lot of energy to digest them. Therefore, it is better to eat nuts half an hour or an hour before exercise and do not forget to drink a lot of water before, during and after exercise.