Les bienfaits des noix et des fruits séchés en musculation

Nuts the correct term would actually be oilseeds, or nuts. But for the cause, let's call them nuts..

For a long time, the popular belief was that you should not eat nuts because they are too fatty, therefore not good for weight loss or not good for the heart. Yet now science says otherwise.re.

Nuts are an integral part of athletic diet plans. Why They actually provide on their own several nutritional benefits to people who want to eat well as well as those practicing bodybuilding or other endurance sport.nce.

Fat?

Fat Yes! We need good fat. It is recognized that nuts provide valuable lipids, good unsaturated fats, including omega 3, 6 and 9, whose reputation is well established. Monounsaturated and polyunsaturated fats, among other things, decrease the levels of blood lipids, such as LDL bad cholesterol and triglycerides. These good fats will help: à:   

  • muscle building
  • fat loss
  • cardiovascular function
  • blood sugar control
  • maintain a healthy level of testosterone
  • to the general functioning of our organism.

So whether you want to gain bulk or be lean, it's important to keep consuming fat. Everything is in thequality and theamount lipids absorbed!

There are lipids in French fries, but hey, you know. And that doesn't mean emptying the whole bag of nuts into a snack! Per day, 1 gram of nuts per kg of your weight is enough for you to provide you with your dose of good lipids. It's up to you to divide everything between your snacks! But in general, one serving is like 30g of nuts per serving, which is the amount in the palm of your hand.

Oh the famous proteins!

In addition to providing good fats, nuts are also very rich in protein. And the protein requirement of athletes is necessarily higher, and even more in mass gain. So, whether after training with a dose of dried fruit or as a snack, taken on a regular basis, you ensure a good intake of fats, as well as an additional protein intake.s.

Good nutritional qualities!

Nuts definitely have a lot of qualities! They're not just high 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 caloric intake that should not be neglected, so they provide the energy necessary for exercise.ce.

Comparative table of the different nuts:

Last name

Calories

Proteins grr)

Carbohydrates grr)

Fat grr)

Almonds

165

6

6

14

Peanuts

160

7

5

14

Cashews

160

5

9

12

Sun-flower seeds

165

6

6

14

Walnuts

185

4

4

18

Brazil nut

194

4

4

20

Macadamia nuts

204

2

4

21

Hazelnut

194

3

5

19

Pecans

180

3

4

20

Pistachios

178

7

9

14



Our top 4 nuts to eat:

  • The Almonds: the great champions! Rich in protein, fiber, magnesium and vitamin E and calcium! They are a good ally in weight loss, because they are satiating!
  • Cashews: contain good carbohydrates, and antioxidants! Less fat than other nuts! They have the characteristic of meeting the need for copper in a single portion of 30 grams.
  • Walnuts: the only one to contain the vegetable version of Omega 3 alpha-linolenic acid ALA, therefore contributes greatly to reducing the risk of cardiovascular disease and to brain health.au.
  • Brazil nuts: more caloric, to consume in more moderation. But, contains powerful antioxidants, selenium. It helps reduce the risk of cardiovascular disease and cancer, and offers a little extra with a positive impact on the thyroid and on the immune system!


And the dried fruits?


The perfect post-workout snack: a serving of nuts and dried fruit..
Dried fruits having been dehydrated, they contain much less water, and are therefore high in calories, a good energy boost. They are a gold mine of nutrients, therefore consistent fiber, and antioxidants, which will help you detoxify your body, lower your stress level and improve your immune system. And they contain zero cholesterol. And they transport so well!

Sonuts and dried fruits, the perfect nourishing mixture to get thelipids and thecarbohydrates for recovery after exercise! Note that in the dry phase, nuts and dried fruits should follow the workouts, and not be taken as a regular snack.re)

Try a serving of nuts witha FitFit energy disc or a portion of 4 FitFit energy ballsit! These snacks are of very good quality, contain no added sugar, have few ingredients. Thes dried fruit already contain enough fructose on their own, no need to add more! 

 

Go there without hesitation when looking for a good after-workout snack. Add nuts and dried fruits to your routine! It is so good!

 

Article written by Audrée Hogue

AlimentationMise en formeSanté

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