Build Muscle and Recover Quickly With Nuts

  • By Jen OG
  • March 21, 2022
  • In News

So, you are going to exercise, run your check list, sports bag, runners on, body fuel in???

Pre-exercise ALMONDS, post-exercise ALMONDS ……Why so???

Almonds are an excellent source of protein.  They contain healthy monosaturated fats which are fab for your heart, and fibre to keep you fuller for longer.  Keep the skin on and your heart will benefit from the vitamin E, a healthy antioxidant.  Eating 30g of raw almonds pre-workout will also assist to fulfill your daily mineral and vitamin needs including calcium, potassium, magnesium, iron, phosphorous and riboflavin (B2) aiding in your hydration, which is very important when exercising.

Normal muscle response during and after exercise is to break down muscle proteins, hence why a hand full of almonds before and after working out is a convenient and nutritionally bountiful snack.  The growth and repair phase of muscle takes place in the 24-48 hours following a bout of high intensity exercise.  Post-workout is when the protein in almonds can assist this build process, salted almonds at this time will help to restore your fluid balance, the salt (sodium) will slow fluid loss enhancing rehydration. Smoked Almonds can also be used if salted is not available.

Here is how you can assist your body. Grab approximately 20 nuts (30g, approx. 6g protein), a handful, and munch, spread, scatter or blend them on/in your pre activity food (remember some low sugar carbs e.g., banana).  Your muscles will need proteins and carbohydrates for exercise to promote muscle growth and to repair following. Almonds are a great source of protein, just add carbs.  You can leave the skin on, in fact please do, that is where the vitamin E and goodness lives.

Fit Advisor, Nutritionist Melinda Le Sueur and Sports Dietitians Australia Agree that:

‘Almonds hit the nail on the head as a convenient pre and post workout snack with an adequate nutrition profile.  ‘Grab a handful’ and get moving!



Sports Dietitians Australia “Almonds for Sport and Exercise” accessed March 2022

Le Sueur, M Nutritionist, March 2022, Personal communication.