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6 Delectable Nuts That Athletes Should Eat to Boost Their Performance!

A combination of healthy fats and protein is an athlete’s dream. Fortunately, we have nuts that cater to this requirement. A staple for any athlete’s diet, nuts are an easily digestible food item that helps your body meet its daily recommended nutritional values. Loaded with vitamins and minerals, nuts help athletes stay on track, active, and healthy throughout their careers. From repairing damaged tissues to helping you maintain a sound vision, nuts are a perfect snack to munch on!

Now it’s kind of impossible to achieve all the nutrition from a single type of nut. Some are rich in fats, while others have a high fiber content. Based on this, healthcare experts and professional nutritionists worldwide recommend athletes to have recommended serving (roughly 1 oz.) of assorted nuts.

If you are looking to make your own box of mixed nuts, we will help you shortlist some of the best nuts among the latter.

1. Almonds

img sosurce: npr.org

Almonds are a moderately flavored nut known for their miraculous health benefits on the human body.

Recommended by healthcare professionals around the world, almonds are an incredible performance booster.

Even if you are on KETO diet, you can have almonds in different forms.

Nutrients in Almonds

  • They are a great source of calcium which helps athletes maintain healthy bones.
  • Almonds are also plentiful in vitamins E and B, along with magnesium.
  • Antioxidants in almonds help you increase your immune system, which is extremely useful to recover from any injuries and infections. You obviously don’t want to miss any championships because of an old injury.
  • Almonds are a metabolism booster that helps you burn more calories and use less oxygen.

Calories in Almonds

One serving of almonds consists of 162 calories.

2. Pistachios

img source: medicalnewstoday.com

This salty snack is so delicious that people usually find it hard to let go. Besides being salty, rich, and plain delicious, pistachios also come with plenty of health benefits that help athletes stay on top of their health.

Nutrients in Pistachios

  • Athletes can improve their good cholesterol (HDL levels) by eating pistachios every day. HDL cholesterol helps remove bad cholesterol from your bloodstream while keeping your heart healthy.
  • Pistachios maintain your blood pressure which is essential for your overall performance.
  • Pistachios are rich in potassium which helps maintain your cell function while decreasing fatigue and pain during sports.

Calories in Pistachios

A recommended single serving of pistachios consists of 158 calories

3. Cashews

img source: medicalnewstoday.com

Cashews are a fantastic snack. Known primarily for their creamy texture and mellow flavor profile, cashews can quickly become an athlete’s favorite when paired with the right things. They may be confused for being ‘too fattening,’ but medical science has proven cashews a healthy snack when consumed in the proper proportions. You can enjoy roasted cashews in the mix daily. You can check out website here

https://beyondthenut.com/p/flavored-cashews/roasted-salted-cashews-3-5oz/ to buy the raw cashews online.

Nutrients in Cashews

  • Cashews help eliminate bad cholesterol (LDL) from your body.
  • Despite having healthy fats, cashews are low in sugar, streamlining the blood circulation in your body and help you maintain a good glucose level.
  • To perform better, you need healthy bones. Cashews will help you maintain bone health and joint mobility.
  • The immune system is paramount not just for athletes but for everyone nowadays. It will help you maintain a healthy immune system.

Calories in Cashews

One Oz cashews consist of roughly 157 calories.

4. Walnuts

img source: healthline.com

You need the brains and the brawn to perform your best on the field. This is where walnuts come in. Known for their earthy flavor, walnuts can be astonishingly healthy and rich in nutrition. While this is more of a fatty nut, make sure to consume nothing more than recommended.

Nutrients in Walnuts

  • Walnuts improve your overall cardiovascular health because of the good fats in them. This means that you can stay fitter for longer and perform better throughout.
  • Medical science has shown that consuming walnuts increases inferential reasoning or, in simple words – brainpower. This means that walnuts give you the physical strength and mental agility to excel at the sport.
  • Omega-3 fatty acids are found in great numbers in walnuts. This helps offer anti-inflammatory benefits to your body.

Calories in Walnuts

Walnuts are a bit high in calories as compared to their fellow nuts. Recommended serving of walnuts consists of 185 calories.

5. Hazelnuts

img source: phys.org

Forget your regular dose of Nutella because fresh hazelnuts are coming to the rescue. You won’t believe how deliciously rich these nuts are in terms of flavor as well as nutrition. Unlike roasted cashews, you will find hazelnuts on the sweeter side, which makes them a delectable addition to many munch-able treats.

Nutrients in Hazelnuts

  • Since you need to maintain a healthy weight, hazelnuts will help you stay on top of your weight.
  • Hazelnuts have antioxidants that help you prevent cell damage from free radicals.
  • Diabetes is becoming a common problem even in some athletes. Hazelnuts can improve insulin sensitivity reducing your chances of getting diabetes and prolonging your sports career.

Calories in Hazelnuts

1 Oz hazelnuts consist of 178 calories

6. Peanuts

img source: medicalnewstoday.com

Although a legume, peanuts are savored, enjoyed, and recognized among people as a nut. They are an excellent source of protein, making it an athlete’s dream. Whether protein shakes or just your regular Chex mix, peanuts add a significant flavor profile and health benefits.

Nutrients in Peanuts

  • Peanuts are rich in protein which helps build muscle while boosting your overall athletic performance.
  • Peanuts are also rich in antioxidants which help prevent cell oxidation and reduce free radicals.
  • Peanuts help athletes maintain their heart health by lowering cholesterol and blood clots from their bloodstream.

Calories in Peanuts

1 Oz peanuts consist of 161 calories.


Nuts are an essential part of an athlete’s diet. If you are into sports, consider adding peanuts to your diet as they will provide you with a recommended amount of protein, fats, and other minerals.

We have compiled a list of assorted nuts that you can eat on their own or combined in various recipes. Just make sure to not exceed the recommended 1 Oz limit of consumption every day for health benefits.

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