Almonds—and all nuts, for that matter—are a positive addition to a sports diet according to research presented at this year’s annual meeting of the American College of Sports Medicine. For four weeks, elite cyclists enjoyed about 60 almonds a day (~450 calories) prior to meals. They increased their anti-oxidant capacity 43% after a time trial as compared to the group who ate an equal number of calories from cookies. They also improved their time trial distance by 5% compared to the cookie group. The bottom line message is: Food Works!!!

Too often I talk with athletes who are on the “see food” diet. They see food and they eat it. They pay no attention to the quality of the calories, but just to the pleasure. While eating whatever you want may seem a nice reward for hard workouts, the reality is food has a strong impact on both health and performance. The trick is to find quality foods that you totally enjoy. Almonds, anyone? Better yet, slivered almonds mixed with (dried) fruits (apricots, blueberries, pineapple, etc.) and yogurt for a protein-carb combination that both fuels and builds muscles.

Eat wisely and well!