How many almonds to eat per day bodybuilding
How many almonds should I eat a day when doing bodybuilding?
A serving of almonds has 162 calories, 14 grams of heart-healthy unsaturated fat and 6 grams of protein, and if you snack on almonds, portion control is the key. A serving of almonds is 23 almonds, which equals 1 ounce, ¼ cup or about 1 handful.
Adding almonds to your diet will be very beneficial for your health and of course for bodybuilding. It is full of essential nutrients, what our body needs to be fit and fine. It contains nutrients like vitamin E, fiber, proteins, potassium, magnesium, and calcium.
In a single ounce of almond, there are 164 calories, 14.36 grams of fat, 5.6 grams of carbs, and 6.03 grams of protein.
You can daily 23 almonds eat.
Almonds strengthen the immune system
Vitamin E is the collective term for eight different substances from the group of tocopherols and tocotrienols. These substances act as an antioxidant in the body. Many metabolic processes produce potentially harmful free radicals, which can be neutralized by antioxidants.
In this way, vitamin E protects the valuable unsaturated fatty acids that are in the cells. The protective effect extends from the immune and nervous systems, through the muscles to the retina of the eyes. There are also indications that vitamin E has a protective effect against cardiovascular diseases, cancer, and arthritis.
Nuts like almonds are a great source for the useful radical scavengers. A handful already covers more than 35 percent of the daily requirement of vitamin E. Other healthy sources of vitamin E are rapeseed and wheat germ oil or avocados.
Almonds are good for the metabolism
If you regularly eat almonds and other nuts, you need hardly worry about its magnesium intake, because the crunchy seeds are an excellent source for the important mineral. 23 grams already provide 20 percent of daily needs.
Magnesium is found in all tissues and fluids in the body. It plays an essential role in the transmission of impulses between nerves and muscles. Magnesium is also essential for the metabolism of carbohydrates and fats.
As long as you eat a varied and varied diet, you need not worry about a magnesium deficiency. Magnesium is found in vegetables, fruits, legumes and cereals in sufficient concentration. Most people can easily meet their magnesium needs through diet. There is thus no reason to resort to expensive nutritional supplements.
Almonds keep your skin young
In the brown shell of almonds, there are numerous antioxidants that can protect the body from the effects of premature aging and some cancers. In addition to the already mentioned vitamin E, it is the group of polyphenols that makes a decisive contribution to health.
To avoid losing the polyphenols, almonds should be consumed unpeeled and raw. Blanched, white almonds still provide healthy fatty acids, but much fewer antioxidants. One study compared the antioxidant effect of blanched almonds with toasted almonds. The scientists found that the roasting process increased the antioxidant effect.
So if you prefer to dark almond want to access than on fresh almonds can do so without feeling guilty. Keep only the calories in view. Because even if almonds are healthy, excessive consumption, in the long run, is bad for the abdominal girth.
Almonds can lower cholesterol
Almonds are an excellent source of monounsaturated and polyunsaturated fatty acids. A relatively high intake of these healthy fats has a beneficial effect on the cholesterol level.
In one study, 42 grams of almonds a day (about 2 handfuls) reduced the levels of unhealthy LDL cholesterol by 5.3 mg / dL, while the level of healthy HDL cholesterol remained stable.
The antioxidants in almonds also protect against the fact that the LDL cholesterol in the blood oxidizes and as a result can damage the vessel walls. This reduces the likelihood of a heart attack or stroke.
Helps to control your weight
Disadvantages of so many almonds:
increase in weight
Interactions with other drugs
Consumption of vitamin E more than needed by the body
Knowledge to take away
Almonds are an excellent source of healthy fats, vegetable protein, and fiber. In addition, they provide a lot of magnesium, vitamin E, B vitamins and numerous antioxidants.
Magnesium supports the transmission of impulses between nerves and muscles. High intake may be helpful, especially for diabetics, as magnesium can improve insulin sensitivity. The fiber in almonds supports a healthy intestinal flora. In addition, they fill you for a long time and curb your appetite. When consumed as a snack, you can prevent food cravings.
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Thanks to antioxidants such as vitamin E and a high content of polyphenols, the cells are kept healthy and protected against free radical damage. Those who eat almonds regularly also improve their cholesterol levels and thus reduce the risk of heart attack or stroke.
People who have kidney problems or gall bladder should not eat almonds.
Hope you got your answer.