There are different types of pistachios available in the market, each of which is slightly different in size and taste. Also, pistachios are available packaged and ready in most stores. Finally, it can be said that pistachios are easy to prepare, so pistachios are a convenient and accessible snack for athletes.
These nuts are not only incredibly tasty but also a source of nutrients. Among other nuts, pistachios provide a fairly balanced supply of nutrients such as carbohydrates, protein, amino acids, fats, and dietary fiber. According to the USDA National Nutrient Database, pistachios are also rich in minerals such as phosphorus, potassium, calcium, iron, magnesium, zinc, copper and sodium.
Pistachios are also very high in vitamin B6 and provide 18% of the daily requirement. Due to its high nutritional value, pistachio nuts can be a great snack for athletes and fitness enthusiasts.
Pistachios for athletes
When you exercise, nutrition plays an important role. The food consumed by an athlete has a significant impact on strength, training, performance and recovery. In the following, we would like to discuss some of the properties of pistachio for athletes and why it should be included in the diet of athletes.
Pistachios are a source of antioxidants
Pistachios are a natural source of antioxidants (lutein, beta-carotene and γ-tocopherol) that fight free radicals. Essene also helps the muscles to recover faster after an intense game or a heavy training session. Therefore, for athletes, pistachios can act as a energizer and reliever and a great snack for recovery.
Contains iron
Pistachios can play a significant role in iron absorption for athletes. Most athletes, especially women, suffer from iron deficiency. Iron is an important mineral for performance in athletes. Iron is vital for making hemoglobin, which carries oxygen and helps you heal faster. Pistachios improve the amount of hemoglobin in the blood and increase the circulation of oxygen in the body.
Pistachios can also help you absorb more iron because they are high in copper, which helps your body absorb more iron from food. Iron also helps produce new cells and hormones that promote muscle growth and repair.
Low calories but high protein in pistachios
Compared to other nuts, pistachio nuts are low in calories but high in protein. They even contain the right amount of essential amino acids. Therefore, pistachios, which are a longer-lasting energy source, keep you fuller for a longer period of time and, if consumed as a pre-workout snack, help you exercise or play for a longer period of time.
Eating pistachios for athletes can help prevent tissue damage, as these nuts contain 6 grams of protein per serving and are an ideal post-workout snack when combined with other foods.
Help to lose weight
Pistachios can help you lose weight and make your workouts more effective. A 24-week study of overweight people found that those who got 20 percent of their daily calories from pistachios lost 0.6 inches (1.5 cm) more from their waists than those who didn’t eat pistachios.
Rich source of potassium
Pistachios are a rich source of potassium, containing 512 mg per 50 gram serving, which is equivalent to the potassium in half of a banana. During intense exercise, potassium is excreted in sweat and is an important electrolyte required for several processes including sweating, nerve function, glycogen and fluid management, and blood pressure. Therefore, pistachios, along with proper hydration, can help replenish this important mineral in the body.
L-arginine amino acid
Pistachios are also a rich source of L-arginine, which is an amino acid needed to build proteins and is also a precursor to nitric oxide, which helps dilate blood vessels and improve blood flow. This in turn helps deliver nutrients to the muscles more quickly during exercise and aids in recovery and elimination of waste products. Therefore, these nuts can increase exercise performance.
Conclusion
Overall, pistachios can be a great pre- or post-workout recovery snack. They can be enjoyed in many ways, including as a salad dressing, snack, pizza topping, dessert, and even in baking. These nuts can be used to make nut butter or can be added to smoothies, porridge, breakfast cereal, granola or shelled pistachios straight from the package.