Why almonds and bodybuilding go hand in hand?
In this article you will find out why exactly almonds are so good for bodybuilding, health, and weight management. After reading this article you will be able to conclude only one thing: almonds and bodybuilding really do go hand in hand!
The protein, fiber and vitamin E in almonds are beneficial for your muscles
It is of little surprise that anyone looking to build muscle needs to be eating protein on a regular basis. We all know very well that proteins are the primary building blocks of the body. They’re used to build tissues like muscle, tendons, organs, and skin, as well as many other molecules vital to life, such as hormones, enzymes, and various brain chemicals. Fortunately, almonds are loaded with this vitally important macronutrient.
You can often hear that animal protein, such as meat or dairy products, are optimal sources of protein because they are complete protein foods (containing all essential amino acids or EEA’s), whereas most vegetables and fruits are incomplete protein. Notable exceptions in the plant kingdom are seeds such as almonds and sunflower seeds, and some beans, such as soybeans.
Luckily, you don’t have to worry about ingesting all eight EAA’s at the same time, since the body stores various components waiting for their proper companions to come along. When they’re all in place, the body builds whatever it needs. However, it is a big plus when you can eat foods containing all the EAA’s because then your body has a more certain supply of all the “makings” of the complete protein.
Therefore this is where almonds come in as the queens of protein. Almonds contain significant amounts of all of the essential amino acids in one delicious package! When it comes to plant foods almonds are an excellent choice for one more reason – almonds have more protein and fiber compared to all other nuts. Two ounces of dry roasted and salted almonds contains twelve grams of protein.
Almonds are loaded with antioxidants
The powerful antioxidants in almonds help fight free radicals and help you recover quicker from your workouts. This is because vitamin E is an alpha tocopherol. This is a very effective radical scavenger compared to the synthetic version that can be found in almost all supplements. They also contain energy-boosting manganese and copper. Some of the other valuable nutrients include: vitamins B1, B2, B3, B5, B6, E, folic acid; calcium, copper, iodine, iron, manganese, phosphorus, potassium, selenium, zinc, and omega-6 essential fatty acids.
Almonds can assist with weight loss and weight management
Almonds may even help you burn fat, lose weight, and lower the risk of high cholesterol and heart disease. A study in which 20 healthy, overweight women consumed an extra 300 calories in almonds a day over a 10-week period found no increase in body weight as they compensated for the additional calories by not eating as much at the next meal as they weren’t as hungry. Plus, the protein helped keep their metabolisms humming along. Finally, almond also contains a lot of vitamin B that helps in energizing metabolism which makes them perfect for anyone who wants gain mass with their diet. You will also get a body composition when you eat almonds to increase calories rather than carbohydrates.
Almonds contain plenty of healthy fats
Yes, almonds contain fat. Fat is simply essential for metabolism and hormone production. But it is a combination of several healthy types of fat that, in proper proportion to all else, will enhance your health.
For instance, one serving of almonds contain about 15 grams of fat, but only about 1.4 grams of the saturated type of fat we continually hear health warnings about. The other 13.6 grams is highly-usable, unsaturated fat.
Almonds have plenty of health benefits
In addition to their beneficial effects on lowering cholesterol and heart disease, almonds may help fight many cancers. In an animal study of the effect of almonds on colon cancer, animals were exposed to a colon cancer–causing agent and fed almond meal, almond oil, whole almonds, or a control diet containing no almonds. The animals given whole almonds showed fewer signs of colon cancer, including fewer rapidly dividing cells. One reason may be the almond’s high fiber content—just 1/4 cup of almonds contains 4 grams of fiber.
How much and how often?
Eat one or two servings of almonds per day. One serving is one ounce (one handful or 24 almonds). Soaked and dry roasted almonds are the best choices. Soaking almonds overnight makes them easier to digest and absorb their rich nutrients. Therefore, soaked almonds are ideal to eat in the morning. The body doesn’t digest them either too quickly or too slowly, but just at the right pace for an empty stomach in the morning. If instead, as people often do, we eat something which is very easy to digest and releases energy quickly—like biscuits or jam and toast with tea—it raises the blood-sugar levels in the body too quickly. At the same time, eating something too heavy to digest first thing in the morning slows you down.
Do not eat fried almonds and avoid eating them in excess as a lot of almonds can really increase your caloric intake. Therefore, if you want almonds with a roasted flavor and texture, choose those that have been dry-roasted, as they have not been cooked in oil like their roasted counterparts. Even when purchasing dry-roasted almonds, it is important to read the label to be sure that no additional ingredients, such as sugar, corn syrup, or preservatives, have been added.
Summing up: Almonds and bodybuilding
Another healthy choice for those who want to build muscles is almonds.
Nibbling on almonds provides nutrients and energy for people who workout, with less risk of piling on unwanted pounds. With more dietary fibre, calcium and vitamin E than any other nut, plus protein and heart-friendly monounsaturated fat, almonds are a nutritional powerhouse. It’s thought that almonds help the body to burn fat more efficiently as researchers found that of two groups on low-calorie diets, those who ate almonds daily lost 50 per cent more fat. This makes the nuts useful for anyone trying to shed fat and build muscle.
All things considered, almonds are as close to perfect as a food can get.