High Protein Nuts to Gain Muscles
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Bite-Sized Protein: How Nuts Measure Up for Muscle Fuel

There are a variety of nuts that have a solid protein content if you’re looking for a plant-based option compared to the traditional meat or dairy sources after, or even before, a workout.  Another reason why nuts are a good source of protein to fuel your muscles is for the convenience factor.  For those of us that have a bit of a tougher time working a meal prep schedule into our weekly routine (myself included), nuts might really work for your post, or pre-workout, regiment.  To sweeten the deal even more, Nature’s Garden offers a variety of prepacked health-conscious combinations of nuts and snack mixes, tailored to snacking with a purpose. The Immune Snack Packs, Berry Nutty Mix, Cranberry Health Mix, and the Omega-3 Deluxe Mix all offer good sources of protein and are convenient options.

What is the best time to Eat Nuts for Muscle Growth?

One common misconception that a lot of people in the fitness realm preach is that it’s DIRE that you intake a significant amount of protein following a workout.  While eating a lean protein packed diet is an obvious green flag for anyone looking to maximize their muscle growth, results from a study documented in the National Library of Medicine, found that, “pre- and post-workout protein consumption had similar effects on all measures studied.” The study from 2017 concluded that, “these findings refute the contention of a narrow post-exercise anabolic window to maximize the muscular response and instead lends support to the theory that the interval for protein intake may be as wide as several hours or perhaps more after a training bout depending on when the pre-workout meal was consumed.”

Nuts = Plant Based Muscle Fuel.

While there are many good sources of protein to help aid in muscle growth and recovery, it’s hard to find a source that is as clean and convenient as nuts are.  Some of the reasons that you should consider nuts to help fuel your muscles are:

  • Healthy Fat Presence: Nuts are a good source of healthy fats, namely monosaturated and polyunsaturated fats, which support overall health and can provide a steady source of energy during long workouts.
  • Antioxidants: Nuts contain antioxidants that help reduce inflammation and oxidative stress, aiding in quicker recovery after exercise.
  • Micronutrients: Nuts are packed with vitamins and minerals like magnesium, zinc, and vitamin E, which play crucial roles in muscle function and recovery.
  • High Quality Protein: Nuts provide a decent source of protein, essential for muscle repair and growth. Although they might not match the protein of meat or dairy, they are a great plant-based option.

What are the Best Nuts for Protein Intake?

While it is less important to eat a specific amount of protein in the hour after you workout, it is undebatable that protein following or preceding a workout is essential for muscle growth and recovery.  It’s simply less important to fit it into a specific time window.  With that being said, when it comes to muscle fuel and recovery, the protein content in nuts is a key factor to consider. A few of the nuts with a viable protein level to think about introducing, or expanding, into your diet based on a 1-ounce serving are:

  • Peanuts: 7 grams of protein.
  • Almonds: 6 grams of protein.
  • Pistachios: 6 grams of protein.
  • Cashews: 5 grams of protein.
  • Walnuts: 4 grams of protein.

A few nuts are also commonly found in other forms like peanut butter or almond butter that can easily be incorporated into protein shakes, yogurt, baked goods, and a variety of other options depending on what your health goals are. 

What are the Best Ways to Build Muscle with Nuts?

Some tips for incorporating nuts into a muscle-building diet are to define what exactly your health goals are. Are they to increase muscle mass? Are they to incorporate cleaner proteins into your diet? These questions will allow you to help navigate the inclusion of plant-based proteins like nuts into your diet smoothly and effectively, along with the help of health professionals. Below are some tips of how to include some of the best nut options into your diet while supporting muscle growth:

  • Mix and Match: Combine different types of nuts to get a variety of nutrients.
  • Portion Control: Be mindful of portions as nuts are calorie dense.
  • Complementary Foods: Pair nuts with other high-protein foods like Greek yogurt, cottage cheese, or lean meats to boost protein intake.
  • Timing: Consume nuts as part of your pre-workout or post-workout snacks to take advantage of their energy and recovery benefits.

Check out a few of Nature’s Garden’s best and most convenient options of how to add these bite sized, muscle growing health benefits into your diet here!

Are nuts good for muscle building?

Yes, nuts are a great plant-based protein source, providing essential nutrients like healthy fats, antioxidants, and micronutrients that support muscle growth and recovery.

How many almonds should I eat a day to build muscle?

Consuming 1-2 ounces of almonds daily provides a good protein boost and essential nutrients to support muscle building and overall health.

Which nut is the highest in protein?

Peanuts are the highest in protein, offering about 7 grams per 1-ounce serving.
Michael Padovani
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