Without a doubt, you cannot build an ideal and well-shaped body by going to the gym and lifting weights alone. Apart from exercising regularly, you also need to pay special attention to your diet. You should avoid high-fat, sugary foods and consume a diet rich in protein. Consuming various types of the best nuts for bodybuilding can be a smart option in this regard. In the past, bodybuilders and athletes avoided consuming fatty foods to build muscle. However, this method is not very popular today. Because, according to research, this method is completely wrong and consuming healthy fats is considered one of the most essential parts of the diet.
Healthy foods and fats in nuts play a special role in muscle building and bodybuilding. Therefore, if you want to have a balanced diet that suits your body's needs and also get the protein and vitamins you need, don't forget to consume nuts.
Nuts are also very blood-forming, which is why some people consider consuming nuts for anemia to be a good option for this disease. In this article from Mr. Pistachio's website, we are going to introduce you to the best nuts for bodybuilding and also examine the calories of nuts for muscle building.
What are the protein-rich nuts?
Nuts have a lot of nutritional value and are known as an excellent source of protein. But do all nuts have the same protein? The answer is no, some nuts such as almonds, pistachios and hazelnuts contain beneficial proteins such as arginine, albumin and gluten. These nuts increase energy levels and build and repair body tissues. Among them, almonds are one of the protein-rich nuts that contain various proteins such as arginine, albumin and amino acids and are also cheap.
The permissible amount of nuts for bodybuilding
The permissible amount of the best nuts for bodybuilding varies for each athlete and is determined according to the athlete's level of activity. Athletes who use a lot of energy to build muscle will need more protein. The amount of protein in nuts for bodybuilding varies. For example, pistachios, almonds, hazelnuts, cashews, etc. are considered the best nuts for bodybuilding. A certain amount of different types of nuts needs to be used so that the athlete can benefit from their benefits.
Pistachios also contain beneficial proteins such as arginine, phenylalanine and leucine. These proteins are considered as building blocks for tissues and muscles and play an important role in the process of growing and strengthening the body's muscles. Hazelnuts are another nut full of protein, which plays a role in building amino acids to build body proteins, strengthening the immune system and repairing damaged tissues.
Protein-rich nuts for bodybuilding and muscle building
Nuts with protein that are suitable for bodybuilding and muscle building usually have dry kernels that have hard, tough, and inedible shells. These foods contain healthy fats, protein, fiber, vitamin E, magnesium, and other vitamins and minerals. In fact, nuts are behind these hard kernels and are considered one of the best sources of protein. Therefore, eating some protein from nuts is a smart choice. However, if you eat more than the recommended amount of nuts, you will likely consume more calories. Therefore, you should set your goal for consuming nuts to consume a certain amount of calories for the growth and development of your muscles.
How much protein will nuts provide the body?
Depending on the type of nut, there are about 2 to 7 grams of protein per 30 grams (a handful). Of course, it goes without saying that the percentage of protein in nuts is not high. For athletes who weigh 60 kg, only 72 to 110 grams of protein per day is enough. In the following article, we will mention 8 of the best nuts for bodybuilding and examine the calorie content of nuts for bodybuilding.
Peanuts for Bodybuilding
One of the best nuts for muscle building is almonds and is actually a valuable food source for bodybuilders. As a rich source of protein, with a lack of carbohydrates and unsaturated fat, it can promote muscle growth and health. Peanuts also contain significant amounts of fiber, various types of vitamins and minerals, which are very useful for maintaining general health and better body function.
If you have only used peanuts for your personal taste and enjoyment, you can now add them to your diet regularly. You, sports lovers, can use these nuts as a source of protein and healthy fat in your meals. For example, peanuts can be consumed as a healthy snack during training or between meals. You can also consume them alone or in combination with other foods. For example, adding it to salads, making milk drinks, smoothies, using it as peanut butter provides you with a source of healthy fat. Almonds are considered one of the best nuts for muscle building and are popular with many bodybuilders due to their low price.
Calories in peanuts and other valuable substances in them (per 100 grams):
Calories: 567
Fat: 49.24 g
Protein: 80.25 g
Carbohydrates: 16.13 g
Fiber: 8.50 g
Calcium: 92 mg
Sugar: 4.72 g
Zinc: 43 mg
Potassium: 705 mg
Magnesium: 168 mg
Iron: 4.58 mg
Phosphorus: 376 mg
Pistachios for Bodybuilding
If you are looking to benefit from the calories of nuts for bodybuilding, we recommend consuming pistachios. Pistachios are one of the popular food products among athletes and bodybuilders. These nuts contain large amounts of protein, fiber, and healthy fats, which are very valuable for bodybuilders. The protein in pistachios leads to muscle growth and health and provides the amino acids needed to build and strengthen muscles. During exercise, muscles may be damaged and need to be rebuilt. The flavonoids in pistachios have anti-inflammatory properties and are able to help reduce exercise-related inflammation and speed up the muscle rebuilding process.
Also, buying pistachios will also help your heart health. The fats in pistachios include unsaturated fatty acids and omega-3 fatty acids. These valuable nutrients will increase good cholesterol levels and reduce bad cholesterol levels. In fact, these substances are considered to moderate blood pressure and protect cardiovascular health.
Given the high nutritional value and health benefits of pistachios, they can be considered one of the best nuts for bodybuilding in your diet. You can consume pistachios raw or roasted throughout the day, and you can also use pistachio powder in preparing healthy meals and snacks. Although pistachios are a valuable source of nutrition, you should still consume them in moderation and maintain variety with other foods.
Calories in pistachios and the amounts of nutrients they provide (per 100 grams):
Calories: 560
Fat: 46 grams
Protein: 21 grams
Carbohydrates: 28 grams
Fiber: 11 grams
Manganese: 1.2 milligrams
Sugar: 8 grams
Calcium: 106 milligrams
Iron: 4 milligrams
Magnesium: 121 milligrams
Phosphorus: 491 milligrams
Walnuts for Muscle Building
If you are planning to use nut protein for bodybuilding, you should not neglect to buy walnuts. Walnuts are really a delicious and low-calorie snack for bodybuilding. These nuts are very suitable for athletes with their omega-3 plant-based fatty acids, high protein and fiber. Walnuts contain unsaturated fats that contribute to cardiovascular health and also play an important role in maintaining the health of the body and brain.
To plan the consumption of walnuts as one of the best types of nuts for bodybuilding, you can consume a small handful of walnuts (about 30 grams) as a snack daily. It is better to consume walnuts alone or with other ingredients such as Greek yogurt and honey to have more variety in your diet. This snack combination is rich in protein and nutrients and will keep you full for a long time and provide the energy needed for bodybuilding exercises.
In addition, if you use walnuts in raw or powdered form in the preparation of protein foods and snacks, you will benefit from their properties. These nuts are considered one of the best nuts for bodybuilding and have extensive effects on muscle health.
Walnut calories and nutrients (per 100 grams):
Calories: 654
Fat: 66 g
Protein: 16 g
Fiber: 7 g
Carbohydrates: 14 g
Calcium: 100 mg
Sugar: 2.70 g
Zinc: 32
Potassium: 442 mg
Iron: 3 mg
Phosphorus: 350 mg
Magnesium: 160 mg
Pine nuts or pine nuts for bodybuilding
Pine nuts or pine nuts are also used as a source of protein for bodybuilding. So, if you are looking to use the calories of nuts for bodybuilding, prioritize consuming pine nuts or pine nuts for bodybuilding. Pine nuts contain about 4.5 grams of protein per ¼ cup (about 34 grams). Adding roasted pine nuts to salads, sprouts, and vegetables can be a great way to add some extra protein to your meal. The mild and sweet taste of pine nuts is very delicious due to its high fat content and buttery texture.
In addition, the fat in pine nuts is a type of unsaturated fat that plays a special role in reducing the risk of heart disease. In addition, pine nuts are one of the foods with many anti-inflammatory properties. These nuts can help prevent the spread of cancer throughout the body.
Nutritional value in 100 grams of walnuts:
(Energy) 667 kcal
Total fat 37.68 g
Protein 69.13 g
Fiber 7.3 g
Carbohydrate 13.08 g
Zinc 45.6 mg
Sodium 2 mg
Phosphorus 597 mg
Magnesium 251 mg
Iron 53.5 mg
Calcium 16 mg
Sugar 59.3 g
Cashews for Bodybuilding
Cashews are one of the best nuts for bodybuilding and are low in calories and rich in vitamins. When considering the calories of nuts for bodybuilding, cashews are also a good option. Because cashews have fewer calories compared to other nuts, bodybuilders include more cashews in their diet. Of course, when choosing the best nuts for bodybuilding, you should not only pay attention to their calories and consider other nutritional value factors.
It is interesting to know that the amount of carbohydrates in cashews is much higher than other nuts. Therefore, if you want to make your diet rich in carbohydrates, consuming cashews will not be very smart. However, you should know that cashews also contain a large amount of unsaturated fats and protein. Therefore, you should not completely eliminate these nuts from your diet. Because to have a beautiful and fit body, you will need the ingredients in these nuts.
Calories and nutritional value of cashews per 100 grams:
Calories: 553
Fat: 44 g
Protein: 18.23 g
Sugar: 6 g
Fiber: 31 g
Carbohydrates: 31 g
Iron: 7 mg
Calcium: 38 mg
Potassium: 660 mg
Magnesium: 293 mg
Phosphorus: 594 mg
Almonds for Muscle Building
Consuming almonds provides high nutritional value for bodybuilders. Almonds are nutritionally rich in nutrients and can be used as a filling snack with rich protein. Although the amount of protein in almonds is lower than that of peanuts, they are still able to play a special role in building and maintaining muscle mass. Research shows that consuming 40 grams of almonds daily can lead to a reduction in flank fat, abdominal fat, and leg fat. These studies show that almonds are effective as one of the slimming nuts. Therefore, if you are looking for a filling snack with protein and valuable properties, almonds can be a suitable option. Considering the properties of almonds and its effect on reducing body fat, including them in your diet seems to be a smart option to support fat burning and muscle building.
Almond Calories and Nutritional Value (per 100 grams):
Calories: 580
Protein: 22 g
Fat: 49.93 g
Carbohydrates: 21.55 g
Fiber: 12.50 g
Sugar: 4.35 g
Calcium: 280 mg
Iron: 4 mg
Magnesium: 271 mg
Phosphorus: 480 mg
Potassium: 734 mg
Vitamin E, 36 mg
Hazelnuts for Bodybuilding
Hazelnuts are one of the best types of nuts for bodybuilding. These nuts contain healthy fatty acids, antioxidants, minerals and fiber. Although the protein in hazelnuts is lower, it can help build and maintain muscle. Also, dried fruits are a healthy source of fiber, vitamins and nutrients. Accompanying hazelnuts and dried fruits can help diversify your sports diet and be useful in sports and bodybuilding.
Hazelnut calories and nutritional value (per 100 grams):
Calories: 628
Fat: 61 g
Protein: 14.96 g
Fiber: 10 g
Carbohydrates: 17 g
Calcium: 115 mg
Sugar: 4.50 g
Iron: 5 mg
Phosphorus: 294 mg
Potassium: 660 mg
Magnesium: 163 mg
Brazil Nuts
If the protein in nuts is valuable to you for your bodybuilding, don’t overlook Brazil nuts. Brazil nuts are actually a type of tree nut native to the Amazon rainforest in Brazil, Peru, and Bolivia. These nuts are high in energy and highly nutritious. Brazil nuts are the best option for getting the mineral selenium into the body. Buying Brazil nuts has many benefits, including regulating the thyroid gland, reducing inflammation, and supporting the heart, mind, and immune system. A handful of Brazil nuts (100 grams) has the following nutrients:
Calories: 740
Protein: 16 g
Fat: 83 g
Carbohydrates: 13 g
Fiber: 8.4 g
How to consume nuts in a bodybuilding diet
In a bodybuilding diet, nuts can be consumed raw. It is better to buy nuts fresh, raw and broken. Consuming a suitable amount of nuts at each meal is beneficial as a source of vegetable protein, healthy fat and energy. You can consume nuts alone or add them to other foods and snacks. Finally, coordinate the consumption of nuts in consultation with your nutritionist and trainer.
The best time to consume nuts in a bodybuilding diet
The best time to consume nuts in a muscle building diet is after exercise. Because it is not recommended to eat food and nuts during and before exercise. If you eat food or nuts before exercise, the body will provide the necessary energy from the food consumed instead of focusing on burning fat. After exercise, a very high amount of energy is lost and it causes dizziness and weakness. Therefore, you should not neglect the consumption of the best nuts for bodybuilding. Because the carbohydrates and nutrients in the composition of these nuts are easily digested, they do not make you weak.
Which nuts have the most protein?
Perhaps this question arises for you as to which nuts have the most protein among the types of nuts. Knowing this question will allow you to make informed decisions about your diet. Among nuts, peanuts, pistachios, and walnuts have high amounts of protein. Among them, peanuts occupy the first place and pistachios are in second place.
Nuts Protein per 100 grams Calories per 100 grams
Almonds 22 grams 580
Pistachios 24 grams 560
Walnuts 23.15 grams 654
Brazil nuts 14 grams 16
Peanuts 25 grams 567
Hazelnuts 14.96 grams 628
Pine nuts or walnuts 14 grams 667
Cashew nuts 18.23 grams 553
Are nuts a good source of protein compared to other plants?
Yes, nuts are a good source of protein compared to other plants. Although the amount of protein in nuts is lower than animal protein sources such as meat and fish, they still provide a significant amount of protein. For people who follow a vegetarian or semi-vegetarian diet, nuts can be a useful and varied source of plant-based protein. Nuts also contain healthy fatty acids, fiber, and other nutrients that are beneficial for the body.
Summary
Consuming and buying nuts for bodybuilding is a suitable and smart choice because it has many benefits. The types of the best nuts for bodybuilding are a valuable source of healthy fats, antioxidants, minerals, and fiber. Although the amount of protein in nuts is lower compared to animal protein sources, they can still help build and maintain muscle. Nuts can help diversify an exercise diet and are useful in bodybuilding.
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Mr. Pistachio, emphasizing the provision and supply of first-class products, offers luxurious and delicious nuts at the lowest prices to you, dear compatriots.
Frequently Asked Questions
Which nuts are known as the best nuts for bodybuilding?
Different types of nuts have different properties and their nutritional value differs. However, peanuts are higher in protein and calories than other nuts.
Which nuts have fewer calories?
Cashews have the lowest calories among all types of nuts.
Can nuts meet bodybuilders' protein needs?
Yes, consuming nuts can meet bodybuilders' needs and is a suitable option for consumption.