PISTACHIOS FOR BEST FOR ATHLETIC PERFORMANCE Fitness

PISTACHIOS FOR BEST FOR ATHLETIC PERFORMANCE

Small, green colour pistachio nuts are also known as the ‘smiling’ or ‘happy’ nut as the split open shell looks like a smiling face & these bright coloured nuts makes everything look happier. Among Iranian & Turkish varieties, California pistachios are the largest in size. They have a rich, unique and distinctive flavour.

These nuts are not only super tasty but also a powerhouse of nutrients. Among other nuts, pistachios comparatively provide a balance of nutrients, such as carbohydrates, protein, amino acids, fats, and dietary fibre. According to the USDA National Nutrient Database, they are also rich in minerals such as phosphorus, potassium, calcium, iron, magnesium, zinc, copper, and sodium.

Pistachios are also very high in Vitamin B6, providing 18% of the daily requirement.

California pistachios are slightly nutritionally denser compared to other varieties.
So, because of their vast nutritional value, pistachio nuts can be a great snack for athletes & fitness enthusiasts especially in India where Pistachios are an integral part of several Indian recipes.

Nutrition plays an important role when you train hard. The food an athlete takes leaves an impact on strength, training, performance and recovery. So below are few reasons why theses pistachio nuts can help athletes & people involved in physical activities.

Pistachios are a natural source of antioxidants (lutein, β-carotene and γ-tocopherol) which fight against free radicals helping muscles to recover faster post an intense game or a workout session. So, these nuts make a great recovery snack.
Majority of Indian athletes especially females are iron deficient. Iron is an important mineral for performance in athletes. Iron is critical to create haemoglobin which transports oxygen & helps in faster recovery.
Pistachios improve the haemoglobin count and increase oxygen circulation in the body.
Pistachios can also increase iron absorption as they are high in Copper, which helps in higher iron absorption into the body from food. Iron also assist with the production of new cells & hormones which promote muscle growth & repair.
These nuts are low in calories but high in proteins compared to other nuts. They even have a better magnitude of essential amino acids. So, pistachios keep you full longer providing a long-lasting source of energy, helping in working out or playing for longer duration if consumed as a pre workout snack.
Pistachios can aid in weight loss & can make workouts more effective. A 24-week study in overweight individuals showed that those who consumed 20% of calories from pistachios lost 0.6 inches (1.5 cm) more from their waistlines than those who did not eat pistachios. Researchers from the Centre for Human Nutrition, California have also confirmed its weight management properties.
Pistachios prevent muscle tissue damage as these nuts contain 6g of protein per serving making it an ideal post workout snack when combined with other foods.
These nuts are a rich source of Potassium, containing 512 mg per 50 g serving which is equivalent to potassium in half of a banana. During intense training, potassium is lost in sweat & this is an important electrolyte required for several processes, including sweat, nerve functioning, glycogen and fluid management, and blood pressure. So, along with proper hydration, pistachio can help in replenishing this important mineral in the body.
Pistachios are also a rich source of L-arginine which is an amino acid required in building proteins and is also a precursor for nitric oxide that helps in dilating blood vessels improving blood flow. This in turn helps in faster delivery of nutrients to the muscles during workout assisting in recovery & waste product removal. So, these nuts can enhance exercise performance.

Overall, pistachios can be a perfect pre or and a post workout recovery snack. They can be enjoyed in a number of ways like as a salad garnish, snack, pizza topping, desserts & even in baking. These kernels can be used to make nut butter or can be added to smoothie, porridge, morning cereals, granola or shelled pistachios can be consumed straight from the packet.

So, what are you waiting for? Go & grab these delicious & versatile nuts to add some punch to your exercise or training routine.

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Daily consumption of pistachios over 12 weeks improves dietary profile without increasing body weight in healthy women: A randomized controlled intervention

31 December 2021

Dietary guidelines around the world recommend the regular intake of nuts because of their nutrient contribution to the diet and reported health benefits. However, consumers are often reluctant to include nuts in their diet due to the high caloric density of nuts. In a 12-week randomized, controlled intervention, we investigated how adding a pistachio portion to the daily diet affects body weight and composition, satiety, energy and nutrient intake. Sixty healthy pre-menopausal women who did not typically consume nuts were randomly assigned to a control or an experimental groups. Experimental participants (n = 30) consumed 44 g (250 kcal) pistachios mid-morning while controls (n = 30) maintained their current eating habits for 12 weeks. Ad libitum food intake and appetite sensations following the pistachio portion were assessed in all participants before and after the intervention in four 2-consecutive-day test sessions (under laboratory and then free-living conditions). Body weight and composition (DXA) were

The Pistachio Diet: Weight Loss for Cycling Success

31 December 2021

Pistachios are only one part of this diet, but I chose the name because pistachios have in them all of the major components of the foods that I will be recommending. Pistachios have one of the highest dietary fiber counts of any nut. Pistachios are stacked with protein, specifically the amino acid arginine, a pre-curser to nitric oxide, a vasodilator which may mean better blood flow during exercise. Pistachios are loaded with heart-healthy unsaturated fat which has been proven to reduce blood cholesterol levels and lower the risk of heart disease.

Pistachios for Health

29 December 2021

Human beings have known about pistachio nuts since 6000 BC. Since then, pistachios have been systematically incorporated into the diet of various cultures. They are nutrient-dense nuts with a healthy nutritional profile that contains fiber, unsaturated fatty acids and antioxidant compounds.

Nutrition attributes and health effects of pistachio nuts

by Don Fidler • 28 December 2021

Epidemiological and/or clinical trials have suggested that nut consumption has a beneficial impact on health outcomes such as hypertension, diabetes, CVD, cancer, other inflammatory conditions and total mortality. Nuts are nutrient-dense foods with a healthy fatty acid profile, as well as provide other bioactive compounds with recognised health benefits. Among nuts, pistachios have a lower fat and energy content and the highest levels of K, γ-tocopherol, vitamin K, phytosterols, xanthophyll carotenoids, certain minerals (Cu, Fe and Mg), vitamin B6 and thiamin. Pistachios have a high antioxidant and anti-inflammatory potential. The aforementioned characteristics and nutrient mix probably contribute to the growing body of evidence that consumption of pistachios improves health. The present review examines the potential health effects of nutrients and phytochemicals in pistachios, as well as epidemiological and clinical evidence supporting these health benefits.

8 Health Benefits of Nuts

by Don Fidler • 26 December 2021

Nuts are a very popular food. They’re tasty, convenient, and can be enjoyed on all kinds of diets — from keto to vegan. Despite being high in fat, they have a number of impressive health and weight benefits. Here are the top 8 health benefits of eating nuts.

7 Ways Hazelnuts Benefit Your Health

by Don Fidler • 26 December 2021

The hazelnut, also known as the filbert, is a type of nut that comes from the Corylus tree. It is mostly cultivated in Turkey, Italy, Spain and the United States. Hazelnuts have a sweet flavor and can be eaten raw, roasted or ground into a paste. Like other nuts, hazelnuts are rich in nutrients and have a high content of protein, fats, vitamins and minerals. Here are seven evidence-based health benefits of hazelnuts.

9 Health Benefits of Pistachios

by Don Fidler • 25 December 2021

Loaded with nutrients High in antioxidants Low in calories yet high in protein May aid weight loss Promote healthy gut bacteria May lower cholesterol and blood pressure May promote blood vessel health May help lower blood sugar Delicious and fun to eat