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Active Expert: Nancy Clark RD CSSD

2 Posts tagged with the almonds tag

Question:

I just finished reading an article you write about protein for athletes and you did not mention nuts at all.

I thought nuts were a good source of protein?

 

Answer:

Nuts are indeed a healthful food and offer a nice array of vitamins and minerals.

People who eats nuts (including nut butters) two or more times a week reduce

their risk of heart disease by more than 20%! And despite popular belief, nut-eaters

are not fatter than people who refrain from eating nuts.

 

That said, nuts are a good, but not great, source of protein.

Nuts are called an "incomplete" protein, because they lack

some of the essential amino acids needed to build muscles.

But you can solve that problem by eating nuts with beans/legumes,

whole grains, and dairy foods. Think toast with peanut butter and

a yogurt for breakfast. Or soynuts mixed with almonds.

 

You have to eat a lot of nuts to get a hefty dose of protein:
--2 tablespoons of peanut butter has only about 8 or 9 grams of protein.

--25 almonds (two lady-like or 1 macho handful) has only about 5 or 6 grams of protein.

 

If your goal is 20 to 30 grams of protein per meal, you'll likely want a

tall glass of milk with your PB sandwich or cottage cheese with the almonds!

Or just go nuts over nuts!

 

Nancy

 

For more protein info:

Nancy Clark's Sports Nutrition Guidebook

936 Views 0 Comments Permalink Tags: protein, nancy_clark, peanut_butter, almonds, nuts, protein_in_nuts

It?s ok to go nuts!

Posted by Nancy Clark RD CSSD Sep 22, 2009

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!

1,169 Views 0 Comments Permalink Tags: health, antioxidants, pre-exercise_food, almonds, nuts


Nancy Clark RD CSSD

Nancy Clark RD CSSD

Member since: Jul 8, 2007

Hi! I specialize in nutrition for exercise, and help active people figure out how to manage food, weight, exercise, energy and enjoyment of eating. Let me know if you have any questions!

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