As a runner, you must be aware that your body not only requires physical effort to achieve your goals as a runner. It is also necessary to have a balanced diet. Specialists like nutritionist and runner Alejandra Valdez from the Nutriale blog recommend that athletes have a balanced diet. “The ideal is that their meals include 50% or 60% carbohydrates, 30% fat, and 20% protein,” says the expert. Therefore, due to their high nutritional value, foods like pistachios become great allies for runners' training.
Positive effectsAccording to the website American Pistachios, each unit of this nut contains around 3 calories and in total offers 118 essential nutrients that provide various health benefits. Among them, its positive effect on the heart stands out (reduces cholesterol levels in the blood) and its antioxidant and anti-inflammatory properties after exercise.
In that sense, Anunziata Morris, an expert in sports nutrition and member of the Sports Nutrition Practice Group of the American Academy of Nutrition and Dietetics, explains that pistachios contain good fats that provide an excellent source of energy. “They also have carbohydrates and proteins that serve for the athlete's recovery and B complex vitamins that intervene in cellular repair,” she adds.
When to consume it?It is recommended to consume this food in the mid-morning or mid-afternoon. “They are also a good alternative as a pre-workout because they provide a lot of energy for your practice. Or as part of a post-workout breakfast to help with your recovery,” explains Anunziata. Likewise, Valdez suggests consuming 50 grams of this snack for good digestion. On the other hand, Morris adds that it is ideal to consume up to two servings per day, and if you are following a low-calorie diet, the portion could be about 10 units, and if it is high-calorie it could be up to about 20.
Related articles
How many minutes should you run per week according to your age?
What is the hamstring syndrome and how can we prevent this pain?
Which watch or heart rate monitor should I buy according to my level and sport?
