Anyone who exercises regularly knows the feeling: after training, hunger hits hard, but chips or sweets aren't a good choice. Nuts are a practical snack for athletes, providing energy, protein and important minerals, with zero preparation required.
Why nuts are a good snack for athletes
Magnesium contributes to normal muscle function, as does potassium. Both minerals are found in nuts. Peanuts additionally provide around 26 grams of protein per 100 grams and are therefore considered a protein source: protein contributes to an increase in muscle mass, even though meat still leads overall in protein content.
Nuts before or after training, which is better?
Right before training, nuts tend to be unfavorable, as their high fat content slows digestion. They're better suited one to two hours beforehand, or as a snack afterward, ideally together with some fruit to replenish energy stores. Anyone looking to build muscle gets a practical combination of protein and healthy fats with nuts, ideal for the gym bag or on the go.
How many nuts a day makes sense?
The German Nutrition Society recommends a handful of nuts a day, around 25 to 30 grams, as a good everyday guideline. During a strength-training bulking phase with higher calorie needs, a bit more is fine, after all, nuts pack plenty of energy into a small amount. As a supplement to a balanced diet, they're a real everyday helper, practical, tasty and versatile, whether eaten plain, in muesli, or as a topping.