Athletes should always have a healthy and injury-free body along with hard training. For this purpose, meal plans are set for them to maintain their performance. An ideal diet should contain rich sources of nutrients (protein, carbohydrates and fat), micronutrients (vitamins and minerals) and fluids. Nuts, especially pistachios, are important sources that can provide a large amount of the body’s needs. These extremely rich seeds are a source of fiber, protein, high-quality fats and antioxidants, and are rich in essential vitamins and minerals.
In the following, we discuss the properties of pistachios for athletes. Nuts are nutritious food sources that athletes can always have with them. Adding nuts like pistachios to salads, smoothies, desserts or any kind of food will protect the heart, lower blood sugar, anti-aging, improve bowel function, anti-inflammatory and anti-cancer. Pistachios have been eaten by humans since 6000 BC.
Here are some reasons why pistachios should be included in the diet of athletes:
Pistachio protein
Protein is the most important nutrient for athletes, which is effective in repairing muscles and tissues. Pistachios are a good source of vegetable proteins (21 grams per 100 grams). Also, they contain a relatively high amount of essential amino acids compared to other nuts. L-arginine, an amino acid found in pistachios, plays an important role in opening blood vessels and improving blood circulation in athletes by changing nitric oxide. (Hernandez-Alonso P, 2016).
The combined consumption of carbohydrates and proteins with antioxidants helps to repair muscles and heal injuries caused by exercise. Consuming some pistachios along with any type of carbohydrate-rich food, 15 to 20 minutes after training, is considered an ideal snack for athletes (Sosa M, 2014).
Pistachio antioxidant
Stress and anxiety are the most important reasons for decreased performance among athletes, which leads to decreased muscle activity and delayed recovery. Consumption of antioxidants helps to improve and repair muscles. Pistachios contain a set of antioxidants such as gamma tocopherol (a type of vitamin E), polyphenols, and carotenoids lutein and zeaxanthin. A randomized study of 28 hypercholesterolemic patients, who included pistachios in their diet for 4 weeks, had higher levels of lutein and gamma-tocopherol compared to another group that did not consume pistachios.
Lutein and zeaxanthin give pistachio green color and by reducing the risk of muscle wasting that happens with aging, they strengthen eye health. The good news is that about 90% of the antioxidants in pistachios such as lutein, beta-carotene and gammatocopherol are well absorbed in the intestine (KCD, 2010) (Tomaino A, 2010).
Essential vitamins and minerals
Pistachios are a source of vitamins A, B (except B12), E and minerals potassium, copper, magnesium and phosphorus (Bulló M, 2015). Group B vitamins play a key role in metabolism and hemoglobin formation, facilitating the transfer of oxygen during exercise.
Potassium is an important electrolyte for athletes that regulates body and muscle water. During intense exercise, potassium is lost through sweat, causing fatigue and muscle weakness. One ounce of pistachios has half the amount of potassium as a banana.
Magnesium and phosphorus are other minerals found in pistachios that strengthen bones, relax muscles after contraction and improve aerobic capacity among athletes (Clarkson PM, 1995). Pistachios also contain zinc and selenium. These two are powerful antioxidants for muscle repair and recovery.
Weight control
Nuts are one of the most energy-dense foods on earth. The promising point is that many studies have shown that pistachios can be very effective in controlling the body weight of athletes and active people. A 12-week study found that people who ate 53 grams of pistachios as an afternoon snack experienced twice the reduction in body mass index (BMI) compared to the rest.
Pistachios contain a lot of protein and fiber, which makes you full and prevents overeating. In addition, pistachios can create a higher fat burning effect that can lead to less fat accumulation in the body. Other evidence also shows that fats from nuts are much less absorbed, so the calorie intake from eating pistachios is relatively lower than expected (Baer DJ, 2012).
Blood sugar regulation
Eating low glycemic index (GI) carbohydrate foods before exercise has been shown to prevent premature fatigue in athletes. Low GI meals increase the availability of carbohydrates. Due to the content of proteins, fats and fibers, pistachios prevent the rapid increase in blood sugar and help maintain the energy source during exercise. One study found that eating pistachios with carbohydrate-rich foods such as pasta, rice or white bread significantly reduced glucose levels (Kendall CW, 2011) (Parham M, 2014).
Pistachios suitable for intestines
A nutritional study found that pistachio consumption increased the number of butyrate-producing bacteria in the gut.
“Gut health literally affects your entire body,” says Dr. Mark Hyman.
A serving of pistachios is one ounce or about 49 pistachios. These extremely crunchy nuts are an ideal and useful post-workout snack for athletes and fitness enthusiasts as they can provide energy and important nutrients after exercise.