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.
6 of the best nuts for athletes
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
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
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 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
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 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
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