AHHHHHH NUTS Nutritional Snacks for Athletes
#1: ALMONDS A healthy snack but also a performance enhancer, almonds are a great source for magnesium, manganese, and vitamins E and B. Their high antioxidant content, increase tolerance for endurance and assists with a speedier recovery. Some studies have even found that athletes who consume almonds not only burn more carbohydrates but also use less oxygen during exercise.
#2: PISTACHIOS Are nutrient dense with high levels of potassium – which is lost in sweat – as well as vitamins A, B6, manganese and copper. Replacing minerals lost during exercise is crucial for muscle function - anyone who’s suffered from cramping muscles will know how debilitating it is. They’re also packed with zeaxanthin which has been shown to reduce muscle degeneration.
#3: PECANS Despite being lower in protein and fiber than some other nuts, pecans contain a hint of copper, manganese and antioxidants. They’re great for your cardiovascular system - studies have shown they improve cardiovascular lipid profiles – which helps the endurance athlete. Their antioxidant properties boost muscle repair and reduce recovery time, helping athletes train better following a competition.
#4: WALNUTS They might resemble a human brain, which is spooky because they’re also one of the best nuts for brain health. With twice as many antioxidants as most other nuts, walnuts are also extremely high in omega-3 fatty acids and have been shown to lower LDL cholesterol.
#5: MACADAMIA Their role in metabolizing carbohydrates thanks to high thiamine levels makes macadamias a good choice for athletes looking to shed a little fat. Macadamias are high in a monounsaturated fatty acid called palmitoleic acid which is known to reduce the size of fat cells.
#6: CASHEWS These little champions are a nutritional powerhouse with more vitamin K, magnesium, copper, iron, selenium, zinc and phosphorus than any other nut. Their main role within the body is their proven ability to increase red blood cell production which is handy for all endurance athletes. They also help reduce cramps, muscle spasms and improve recovery.
#7: BRAZIL Are nuts that protect cells from damage and boost recovery progress. The selenium within Brazil nuts is used to create the antioxidant enzymes compound selenoproteins which research has shown offsets the free radical cell damage caused through exercise. It’s also been shown to reduce cancer progression.
Unless an athlete has a nut allergy, athlete’s should eat a generous handful of these mixed nuts about ninety minutes prior to a workout or within an hour after completing a training or competition. Nuts are a great way to consume important nutrients athletes need for optimal performance.