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Nut butters for athletes: how can they boost your performance?

Jaroslav Jetelina, 30. 04. 2023
Nut butters for athletes: how can they boost your performance?

Are you trying to take your performance to the next level? Then read on. Athletes who want to improve their performance should not forget about proper nutrition, which is often neglected by many despite the fact that proper nutrition can speed up recovery time, improve performance, and reduce the risk of injury. In the following article, you will learn how nut spreads can help your performance. We'll also give you some tips on how you can incorporate them into your diet as a nutritious and filling component.

Summary:

  1. Nutritional value of nut butters: Almond, peanut, and cashew butters are rich in protein, healthy fats, and other nutrients, making them ideal for athletes;
  2. The protein in nut spreads helps muscles recover and grow after exercise;
  3. Energy source: nut spreads provide long-lasting energy thanks to the healthy fats they contain, which is particularly useful for endurance athletes;
  4. Choosing the best nut butters: It is important to look for high protein and healthy fat content, but also for taste and texture. Almond and peanut butters are popular choices among athletes;
  5. Incorporation into the diet: Nut spreads can be consumed in a variety of ways, whether as a snack, a complement to fruit, an addition to porridge, a sauce, or as an alternative to traditional fats in meals.

Nutritional values of nut butters

Almond, peanut, and cashew butters are excellent sources of protein, good fats, and other nutrients that can benefit you. For example, almond butter has about 7 grams of protein, 18 grams of healthy fats, and other nutrients, including vitamin E, magnesium, and potassium, in a 2-tablespoon serving.

Benefit for muscle recovery

One of the greatest benefits of nut spreads is their ability to aid muscle recovery after exercise. Nut butters are a great post-workout snack because the protein they contain helps muscles recover and grow.

A rich and clean source of energy for your body

Nut spreads not only help with muscle recovery but are also a constant source of energy. Nut spreads provide long-lasting energy thanks to the healthy fats they contain, which the body digests more slowly. This can be especially helpful for individuals who engage in endurance sports (e.g., half marathons, marathons, triathlons, long bike rides, etc.).

The best peanut butters for athletes

There are several factors to consider when looking for the best nut spread. For starters, look for spreads that are high in protein and healthy fats. Nut butters like almond butter and peanut butter are nutritious and healthy choices. Beyond that, of course, taste and texture are very important. You will get a healthy, balanced, and tasty diet, and even when following a healthy lifestyle, you can look forward to every meal!

How to include nut spreads in the diet of athletes

So how to include nut spreads in your diet? Remember that the food has to taste good in the first place! Keep trying and you will find out which nut butter is right for you. Nut spreads can be eaten in a variety of ways, whether you're looking for a quick snack or a post-workout or pre-race meal. Here are some tips on how to enjoy nut spreads:

  • Spread nut butter on whole wheat toast or crackers for a quick and easy snack.
  • If you have a sweet tooth, top the nut spread with a banana or other fruit and drizzle with melted chocolate if desired.
  • For a boost of protein and energy, stir nut butter into porridge or smoothies.
  • For a tasty and nutritious snack, dip fruit or vegetables in nut butter.
  • For a high-protein snack or meal, combine nut butter with yogurt or cottage cheese.
  • In dishes such as sauces or dressings, substitute butter or cream for nut butter.

What to remember?

Nut spreads are a great way to add protein, healthy fats, and other nutrients to your diet. Nut spreads are a versatile and tasty option for anyone looking to speed up muscle recovery, add energy, or simply enjoy a delicious and nutritious snack. If you're as excited about nut butters as we are, why not give them a try?


References:

  1. Dreher ML. Pistachio nuts: composition and potential health benefits. Nutr Rev. 2012;70(4):234-240. doi:10.1111/j.1753-4887.2012.00472.x

  2. Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-S38. doi:10.1080/02640414.2011.619204

  3. Beelen M, Burke LM, Gibala MJ. van Loon LJC. Nutritional strategies to promote postexercise recovery. Int J Sport Nutr Exerc Metab. 2010;20(6):515-532. doi:10.1123/ijsnem.20.6.515

  4. Hosseini B, Berthon BS, Wark PA, Wood LG. Effects of fruit and vegetable consumption on inflammatory biomarkers and immune cell populations: a systematic literature review and meta-analysis. Am J Clin Nutr. 2018;108(1):136-155. doi:10.1093/ajcn/nqy082

  5. Tan SY, Batterham MJ, Tapsell LC. Energy values of standard and reduced-fat meals in physically active men and women. Br J Nutr. 2017;118(8):623-632.

Jaroslav Jetelina
E-mail: hellofithyve.com