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    ​Nuts for endurance – 7 of the best

    Posted by James Eacott on

    Nuturally, we’re crazy for nuts. Why wouldn’t we be? Believe it or nut, they’re packed with healthy fats, antioxidants, protein and a heap of nutrients key to athletic performance. Discover seven of the best nuts for endurance.

    Best nuts for endurance - #1: Pistachio

    best nuts for endurance - pistachio

    Not just great for all-round health, pistachios also replace minerals lost in sweat

    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 mid-race will know how debilitating it is.

    They’re also packed with zeaxanthin which has been shown to reduce muscle degeneration.

    Best nuts for endurance - #2: 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 results in an increased tolerance to endurance and speedier recovery times. Some studies have even found that athletes who consume almonds burnt more carbohydrates and used less oxygen during exercise.

    best nuts for endurance - almonds

    Almonds are a natural performance enhancer

    Best nuts for endurance - #3: Pecans

    Despite being lower in protein and fibre than some, pecans contain a hit of copper, manganese and antioxidants. They’re great for your cardiovascular system - studies have shown they improve cardiovascular lipid profiles – which makes for a happy endurance athlete.

    Their antioxidant properties boost muscle repair and reduce recovery time.

    Best nuts for endurance - #4: Macadamia

    Their role in metabolising 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.

    Best nuts for endurance - #5: Cashews

    best nuts for endurance - cashew

    Cashews reduce cramping and speed recovery

    These little champions are a nutritional powerhouse with more vitamin K, magnesium, copper, iron, selenium, zinc and phosphorous than any other nut.

    Their main role within the body is their proven ability to increase red blood cell production which is handy for any endurance junky. They also help reduce cramps, muscle spasms and improve recovery.

    Best nuts for endurance - #6: 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

    Not just that, but men (and women too, I suppose!) might like to take note of a study suggesting their ability to “improve the vitality, motility and morphology” of sperm.

    It’s no wonder they’re a core ingredient of our Pre and Post Workout Shakes.

    best nuts for endurance - shake

    Pre and Post Workout Shakes - packed with nuts and seeds to boost athletic performance

    Best nuts for endurance - #7: Brazil

    Brazils protect cells from damage and boost the 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.

    More performance boosting content

    From the Vlog – Performance nutrition with Matt Gardner

    From the Podcast – Weight loss for athletes

    From the Blog

    Gut health and endurance – good and bad foods

    The sports nutrition ingredient that’s also a pesticide

    7 athletic superfoods you’ve never heard of

    Performance vs health in sports nutrition

    Beginner’s guide to intermittent fasting

    Protein for endurance athletes


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