What’s so healthy about nuts for athletes?

Nuts offer far more than just calories. They are filled with hard-to-get nutrients that are often processed out of refined foods. Nut eaters tend to have a diet with overall higher nutrient quality. Nuts offer magnesium, niacin, vitamin E, copper, and manganese, as well as other phytochemicals that are health protective, like resveratrol (reduces heart disease).

If you are enjoying nuts as a recovery food after a hard workout, be sure to eat some carbs along with the nuts. While the protein and (healthful) fat in nuts abates hunger and helps build muscles, only carbs (re)fuel your muscles. Some carb/protein nut combinations include: peanut butter + banana; nuts + dried fruit; almonds + (packet of instant) oatmeal.