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Nutrition is very important to athletes.

Adding nuts to your diet adds many benefits for you. Nuts are rich in protein, healthy fats, minerals, and vitamins, which an athlete’s body needs after a workout. Eaten with carbs, they help level out your blood sugar and sustain the carbs over a longer period of time.

From repairing damaged tissues to helping you maintain a sound vision, nuts are a perfect snack to munch on! They’re also easier to digest and don’t upset your stomach.

Nuts are all high in calories, best eaten in moderation, raw or dry roasted, and in combination with whole grains for a complete protein and essential amino acids.


Almond contains the highest amount of calcium. Every 30 grams of almond can give you 75 mg of calcium, which can strengthen bones and promote muscle function. It is also plentiful in vitamins E and B, as well as magnesium.

Antioxidants in almonds help you increase your immune system, which is extremely useful to recover from any injuries and infections.


Cashews 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.


Pecans are full of healthy monounsaturated fats and contain very few saturated fats.

They are a particularly good source of oleic acid, a monounsaturated fatty acid that has been shown to improve immune system functioning, reduce inflammation, and potentially reduce your risk of cardiovascular disease.

Pecans are a plant-based source of protein. One ounce of pecans contains 3 grams of protein. Adding some to your meals that will prevent you from getting hungry shortly after eating.


Walnuts are high in omega-3 fatty acids, and they have nearly twice as many antioxidants as any other nut.

They also lower bad cholesterol, which is good for heart health. They can help protect against cancer, and are good for your brain aiding in reducing depression and the risk of age-related diseases, such as Alzheimer’s. Almonds are considered brain food too. They can help you to have a better memory.


Macadamia nuts are nutritional powerhouses. They are helpful for weight loss, healthy skin, and a decreased risk in cardiovascular disease and diabetes. 

Not only are macadamia nuts high in essential vitamins and minerals, but they are excellent sources of monounsaturated fatty acids. This attribute makes macadamia nuts great for those following the keto diet, which advises getting about 60-75% of your daily calories from fat.

Monounsaturated fats help regulate insulin sensitivity, and macadamias and their monounsaturated fat content can help boost basal metabolic rate (BMR), which is the amount of energy expended while at rest. 

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