Have you ever felt that mid-workout slump or that post-exercise ache that won't go away? We all know that feeling of wanting to fuel our bodies right, but sometimes figuring out what and when can feel like another workout. What if a simple, delicious snack could be your secret weapon, both before you hit the gym and as you recover afterwards?
We spoke to Priyanka Bhuraria, Dietitian, HealthifyMe, Gurugram, American Pistachio Growers, who shed light on why these little green powerhouses, pistachios, might be the versatile fitness friend you've been looking for.
Eating the right food before or after a workout is key to helping you reach your goal and can aid your body considerably. Pistachios offer several benefits for pre-workout and post-workout, said Bhuraria.
Importance Of Potassium After Workout
Intense exercise causes the body to lose potassium through sweat. Potassium is a vital electrolyte that can help regulate nerve function, muscle control and blood pressure. Potassium loss during exercise can cause muscle weakness.
"Hence, including potassium-containing foods along with water helps replenish this essential mineral after exercise. Pistachios are a rich source of potassium, with a single one-ounce serving providing the same amount of potassium as half a large banana," said Bhuraria.
Also Read: Pistachios: Reasons Why Consuming Them Can Do Wonders To Your Health
Why Pistachios Are Great Before a Workout
Sustained Energy for Your Workout
The combination of complex carbs, protein, and fat in pistachios is perfect for long-lasting energy release. By keeping your blood sugar steady throughout your workout, this trio helps you avoid energy slumps in the middle.
Supporting Muscles with Plant-Based Protein
Each serving contains six grams of protein, which promotes endurance and muscular activation. "Pistachios provide a high-quality source of complete protein (all nine essential amino acids) for plant-based diets, particularly when combined with other complementary foods like grains," added Bhuraria.
Packed with Magnesium and Potassium
Magnesium helps control muscle contractions and avoid cramps, whereas potassium is a vital electrolyte that is lost through perspiration. Since pistachios naturally contain both, they're a clever method to get your muscles ready for action.
Also Read: Pistachios For Prediabetics: Here’s How It Can Help In Prediabetes Management
Why Pistachios Are Great After a Workout
Muscle Recuperation
Your muscles require protein to repair and renew after a strenuous workout. "Branched-chain Amino Acids (BCAAs), such as leucine, isoleucine, and valine, are essential for muscle protein synthesis and easing soreness. Pistachios also provide high-quality plant protein," said Bhuraria.
Anti-Inflammatory Benefits
Although inflammation brought on by exercise is normal, too much inflammation might hinder healing. It has been shown that antioxidants aid in muscle repair. Numerous antioxidants, including polyphenols, gamma-tocopherol, and the carotenoids lutein and zeaxanthin, are found in pistachios which aid in the body's natural healing process and fight oxidative stress.
Naturally Restoring Electrolytes
Pistachios' electrolyte content helps with post-exercise recovery, just as it does before a workout. Restoring potassium and magnesium promotes hydration, avoids cramps or exhaustion, and aids muscle function.
Bottomline
Bhuraria concluded, "With fewer calories than many other nuts and a high protein-to-fat ratio, pistachios are also a smart choice for those looking to build lean muscle while managing weight. Their versatility makes them an effortless and effective fitness snack, as they can be added to a smoothie, tossed into a salad or enjoyed on their own."
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]