The noix… the correct term would actually be oilseeds, or nuts. But for the sake of the cause, let's call them nuts.
For a long time, popular belief held that one should not eat nuts because they were too fatty, thus not good for losing weight or not good for the heart. However... now, science says the opposite.
Nuts are an integral part of athletes' meal plans. Why? They provide several nutritional benefits on their own to those who want to eat well, as well as to those practicing weight training or other endurance sports.
Fat?
Fats? Yes indeed!!! We need good fats. It is well known that nuts provide valuable lipids, good unsaturated fats, including omega 3, 6, and 9, which have a well-established reputation. Monounsaturated and polyunsaturated fats lower, among other things, blood lipid levels, such as LDL cholesterol ("bad cholesterol") and triglycerides. These good fats will contribute to:
- muscle building
- fat loss
- cardiovascular function
- in blood sugar control
- maintain a healthy level of testosterone
- to the overall functioning of our body.
So, whether you want to gain mass or cut, it is important to continue consuming fats. Everything is in the quality and the quantity absorbed lipids!
You can find lipids in fries, but well, you understand. And that doesn't mean to empty the whole bag of nuts in one snack! Per day, 1 gram of nuts per kg of your weight is enough to provide you with your dose of good lipids. It's up to you to divide it all between your snacks! But generally, a serving looks like 30 g of nuts per serving, which is the amount that fits in the palm of your hand.
Oh the famous proteins!
In addition to providing healthy fats, nuts are also very high in protein. And the protein needs of athletes are necessarily higher, especially during bulking. So, whether it's after a workout with a serving of dried fruits or as a snack, consumed regularly, you ensure an intake of healthy fats, as well as an additional intake of protein.
Good nutritional qualities!
Nuts definitely have many qualities! They are not only rich in good fats and proteins. They are rich in fiber, vitamin E, magnesium, potassium, zinc, as well as vitamins B3 and B9. They also provide a significant caloric intake, thus giving the necessary energy for exercise.
Comparison table of different nuts:
|
Name |
Calories |
Proteins (g) |
Carbohydrates (g) |
Lipids (g) |
|
Almonds |
165 |
6 |
6 |
14 |
|
Peanuts |
160 |
7 |
5 |
14 |
|
Cashews |
160 |
5 |
9 |
12 |
|
Sunflower seeds |
165 |
6 |
6 |
14 |
|
Grenoble nuts |
185 |
4 |
4 |
18 |
|
Brazil nuts |
194 |
4 |
4 |
20 |
|
Macadamia nuts |
204 |
2 |
4 |
21 |
|
Hazelnuts |
194 |
3 |
5 |
19 |
|
Pecans |
180 |
3 |
4 |
20 |
|
Pistachios |
178 |
7 |
9 |
14 |
Our top 4 nuts to consume:
- Almonds: the great champions! Rich in protein, fiber, magnesium, vitamin E, and calcium! They are a good ally in weight loss, as they are filling!
- Cashews: contain good carbohydrates and antioxidants! Less fatty than other nuts! They have the characteristic of meeting the copper requirement in just one 30-gram serving.
- Grenoble walnuts: the only one to contain the plant version of Omega 3 alpha-linolenic acid (ALA), thus greatly contributing to the reduction of cardiovascular disease risks and brain health.
- Brazil nuts: more caloric, to be consumed with more moderation. However, it contains powerful antioxidants, selenium. It helps reduce the risks of cardiovascular diseases and cancer, and offers a little extra with a positive impact on the thyroid and the immune system!
And the dried fruits?
The perfect snack for after training: a serving of nuts and dried fruits. Dried fruits have been dehydrated, so they contain much less water and are therefore high in calories, providing a good energy boost. They are a little goldmine of nutrients, fiber, making them substantial, and antioxidants, which will help you detoxify your body, reduce your stress levels, and improve your immune system. And they contain no cholesterol. Plus, they are so easy to carry!
So nuts and dried fruits, the perfect nourishing blend to seek out the lipids and the carbohydrates for recovery after sports effort! (Note that during the cutting phase, nuts and dried fruits should follow workouts, and not be taken as regular snacks)
Try a serving of nuts with a serving of 4 FitFit energy balls! These snacks are of very high quality, contain no added sugar, and have very few ingredients. The fruits séchés already contain enough fructose on their own, no need to add any!
Go ahead without hesitation when you're looking for a good snack after sports. Add nuts and dried fruits to your routine! It's so good!
Article written by Audrée Hogue