The Almond is a tasty, nutrient-dense nut that has tons of benefits for riders.
They have an impressive combination of healthy fats, magnesium, iron, potassium, calcium, and Vitamin E. In a recent study, The Journal of the International Society of Sports Nutrition concluded that when riders consumed 75 grams of almonds before an indoor training session, their performance was better than when they used sugary foods to get the same calorie intake.
The nutrients contained in almonds help reduce oxidative stress, boost immunity to infections, improve blood flow, stabilize blood sugar levels and assist the body to harvest energy from other foods you’re eating. With a controlled level of consumption, their high-fiber content will assist with weight loss efforts.
A serving of 20 almonds, carries approximately 150 calories — with a bunch of heart-healthy monounsaturated fats — and makes for a great pre-ride or on the bike snack. They are also a very good source of fiber which can help you feel full, for longer. Be aware, since they are so tasty, over-snacking is easy!
TIP: Try portioning them into individual bags to suit your nutritional and dietary goals.
| IMAGE: Pexels | REFERENCES: US National Library of Medicine, Journal of International Society of Sports Nutrition |