How to Consume Nuts and Sports Performance While Exercising?

Nuts are among the foods frequently preferred by athletes as a healthy snack option. Nuts can help increase sports performance thanks to the protein, healthy fats, and carbohydrates they contain. They're also rich in antioxidants and vitamins that promote post-exercise recovery. However, the issue of how nuts should be consumed to increase sports performance is important.

Here are some suggestions on how to consume nuts while exercising:

1. Before Exercise: Nuts consumed before exercise can be beneficial to provide energy and help strengthen muscles. Consuming a few fruits or a light food such as yogurt along with nuts can increase the energy level by providing the body with more carbohydrates.

2. During Exercise: Nuts consumed during exercise provide energy to the body quickly and easily. However, it should be noted that nuts can cause side effects such as nausea or indigestion due to their high-fat content. Therefore, the number of nuts consumed during exercise should be limited.

3. After Exercise: Nuts consumed after exercise are rich in protein and antioxidants, which are important for muscle repair and regeneration. Therefore, the number of nuts consumed after exercise can be increased.

4. Consume with water: Nuts should be taken with the fluid consumed to restore the fluid and electrolytes lost during sports. Drinking water during exercise can help keep the body hydrated and better absorb nuts.

Nuts are known as a high-calorie and nutritious snack and can help athletes store energy. However, it should not be forgotten that the effect of nuts on sports performance depends on the type and amount of consumption.

Which nuts should we choose?

Nut selection is important for sports performance. Nuts, especially high in energy, can help replenish your energy stores during prolonged exercise. Oilseeds such as walnuts, almonds, hazelnuts, peanuts, and cashews are high-calorie and energy-rich nuts. In addition, due to their anti-inflammatory (common name for substances and treatments that reduce inflammation and edema) properties, they can reduce muscle damage that can occur, especially during high-intensity exercises.

As a result, nuts can be a useful snack for athletes. However, the amount and mode of consumption depend on the type and intensity of exercise. When consuming nuts before, during, or after exercise, you should consume them in a balanced way and not overdo it. In addition, it is recommended by nutritionists to take it with light food such as water, fruit, or yogurt, along with the nuts you choose.

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