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Nuts are the storehouse of minerals and healthy fats that provide protein-packed nourishment after a run. Be it in ground form as butter or eaten straight, nuts replenish your body by providing valuable minerals like iron, magnesium, and calcium. These support the growth of blood cells, help to lower bad cholesterol and strengthen your bones thereby providing a healthy oxygen transmission around your body. Almonds, walnuts, pistachios, cashews, chia and sunflower seeds are great choices that every runner must crave.

Let’s see how these nuts can help you like the best post-run snack:


Almonds contain calcium, magnesium, and potassium, all of which help keep your bones strong. Almonds are a great post-run recovery snack and a rich source of protein. Consuming proteins after a run helps to rebuild protein that has been broken down during exercise and helps with post-run muscle recovery. Almonds are particularly high in vitamin E, an antioxidant that protects against toxins which makes it an excellent choice for runners.


If you’re looking for a post-run recovery snack, Pistachios can be one of the best choices. These nuts are good fuel for athletes with their great combination of protein and high potassium. They contain more potassium and vitamin K than other nuts. Potassium has a great role in keeping the body’s muscle tissue in condition. Deficiencies in potassium can lead to fatigue, cramping, and muscle weakness. Pistachios are also linked to healthy cholesterol levels, immune systems, skin, and eyes.


Walnut is a vital mineral for runners because it is full of Omega-3 fats that can help reduce inflammation by producing natural anti-inflammatory compounds that can help your body recover and heal faster after your workout sessions. Walnuts contain alpha-linolenic acid, a type of omega-3 fat that helps to reduce inflammation by producing natural anti-inflammatory compounds. It helps your body heal and recover faster and reduces post-exercise muscle soreness. It is important to obtain omega-3 fatty acids from your diet as your body cannot manufacture them on its own. Walnut is richly flavoured with its hearty taste, perfect for cooling down your body after a long run.


Cashew nuts contain high levels of magnesium and low fat. Magnesium is highly effective in converting food into energy compounds and protecting your body against fatigue, muscle spasms, and high blood pressure. Cashews have a delicate flavour with high amounts of copper. Copper aids a runner’s body in using iron and is good for the development of both bone and connective tissues. Most of the fat in cashews is heart-healthy thus making it a mandatory item on your nut list.


Pecans are loaded with antioxidants and a good dose of magnesium which is effective in reducing inflammation in the arteries and helping arthritis. Runners can have pecans to protect their body against cardiovascular diseases as it has the highest levels of phytosterols among all nuts. The antioxidants in pecans were proven to prevent LDL from building up in arteries and even lowered total cholesterol levels.

Macadamia Nuts

Runners should consume Macadamia nuts as it helps to metabolize carbohydrates into energy with its high levels of thiamine which is a type of B vitamin.


Hazelnuts rank highest in the level of folate which is a B vitamin that is known to reduce the risk of birth defects. Vitamin B can lower the risk of heart disease, cancer, and depression. They also contain moderate levels of potassium, calcium, and magnesium which are beneficial to help reduce blood pressure.


Though called nuts, Peanuts are legumes containing several antioxidants. Peanuts contain resveratrol which is a phytochemical compound thought to protect against heart disease and found effective even for fighting off cancer. Their low glycemic index aids in slow digestion which helps to maintain a balanced blood-sugar level. Peanuts are high in the complex B-vitamin biotin as well as manganese, which is good for bones.


Chestnuts are low-fat nuts that provide the runners, with the benefits of manganese, molybdenum, magnesium, and copper. They are packed with antioxidants and are also a good source of folic acid, vitamin C, B1, B2, and B6


Summing Up

Nuts are fuels to restore the energy and nutrients that are lost after running. These low-calorie energy-boosting snacks can also aid the metabolism of your body. Nuts are never boring as their flavour can be enjoyed in any form – raw or roasted. A creamy or crunchy paste of nuts can be the best add-on to your daily breakfast.


Grab energy-rich bars of pure deliciousness from FitSport Nutrition to stay healthy and boost your immunity.