Almond interest in athletes
Almond often incorporates rations effort, in the form of energy bar, because of its relatively high caloric
intake.
Paradoxically, its nutritional composition, in particular vitamin and mineral wealth, gives it an undeniable interest in the power athlete recovery:
Calcium promotes healthy bones and muscle contractility. Magnesium brings its "anti-fatigue" properties of neuromuscular excitability. Phosphorus helps to stabilize blood pH. Other trace elements are also present, such as copper, zinc, manganese.
Almond is also a source of vitamin B1 and B2, involved in energy intake from carbohydrates, hence the synergistic association between almond and carbohydrates.
Its high energy value also favors a return of energy stocks after exercise. The high Vitamin E content makes it an important anti-oxidant, helping to neutralize free radicals produced during exercise, thus promoting the elimination of toxic peroxides and cellular healing.
The kernel finds its place in the hypo caloric diets sports weight classes. Its richness in monounsaturated fatty acids helps to cover a minimum fat intake of good biological quality, it is often overly restrict the source of hormonal disturbances. Protein and fiber rich almond induce early satiety, which tends to reduce overall dietary intake. The high vitamin B1 deficiency offset reduced rations intake of complex carbohydrates. Moreover phytosterols limit the absorption of fatty acids and cholesterol. While the almond is rich in energy and fat, like all nuts, it does not induce weight taken (if it is consumed in moderation of course).
Other properties
Rich in fiber, mainly insoluble (80%), almond helps bring satiety and promotes transit without diarrhea.
The almond consumption is recommended for its health benefits: it reduces the risk of cardiovascular disease and diabetes (2) NID, lowers bad cholesterol, and decreases the risk of colon cancer.
The cardio protective effect is based on the richness of monounsaturated fatty acids and cholesterol in poverty, but also the high content of vitamin E and phytosterols. These limit the absorption of cholesterol by a competitive effect on intestinal receptors. In addition, fiber helps fecal excretion of cholesterol.
Precautions:
The existence of cross-allergies to peanuts and other oilseeds, incite caution. It is also recommended for people prone to kidney stones, to moderate consumption, due to the presence of oxalate.
Tips
20 almonds cover 1/3 of the daily requirement of Vitamin E, and about 20% of phosphorus needs! Almonds can be consumed in several different forms: whole, sliced, roasted, powdered ... careful with roasted salted forms, which are an important salt intake.
Almond tapered goes very well with savory dishes, fish or poultry, blanks vegetables, pasta salads ... Some almonds are also a "useful nibbling" or a good alternative substitution crackers.
Almond often incorporates rations effort, in the form of energy bar, because of its relatively high caloric
intake.
Paradoxically, its nutritional composition, in particular vitamin and mineral wealth, gives it an undeniable interest in the power athlete recovery:Calcium promotes healthy bones and muscle contractility. Magnesium brings its "anti-fatigue" properties of neuromuscular excitability. Phosphorus helps to stabilize blood pH. Other trace elements are also present, such as copper, zinc, manganese.
Almond is also a source of vitamin B1 and B2, involved in energy intake from carbohydrates, hence the synergistic association between almond and carbohydrates.
Its high energy value also favors a return of energy stocks after exercise. The high Vitamin E content makes it an important anti-oxidant, helping to neutralize free radicals produced during exercise, thus promoting the elimination of toxic peroxides and cellular healing.
The kernel finds its place in the hypo caloric diets sports weight classes. Its richness in monounsaturated fatty acids helps to cover a minimum fat intake of good biological quality, it is often overly restrict the source of hormonal disturbances. Protein and fiber rich almond induce early satiety, which tends to reduce overall dietary intake. The high vitamin B1 deficiency offset reduced rations intake of complex carbohydrates. Moreover phytosterols limit the absorption of fatty acids and cholesterol. While the almond is rich in energy and fat, like all nuts, it does not induce weight taken (if it is consumed in moderation of course).
Other properties
Rich in fiber, mainly insoluble (80%), almond helps bring satiety and promotes transit without diarrhea.
The almond consumption is recommended for its health benefits: it reduces the risk of cardiovascular disease and diabetes (2) NID, lowers bad cholesterol, and decreases the risk of colon cancer.
The cardio protective effect is based on the richness of monounsaturated fatty acids and cholesterol in poverty, but also the high content of vitamin E and phytosterols. These limit the absorption of cholesterol by a competitive effect on intestinal receptors. In addition, fiber helps fecal excretion of cholesterol.
Precautions:
The existence of cross-allergies to peanuts and other oilseeds, incite caution. It is also recommended for people prone to kidney stones, to moderate consumption, due to the presence of oxalate.
Tips
20 almonds cover 1/3 of the daily requirement of Vitamin E, and about 20% of phosphorus needs! Almonds can be consumed in several different forms: whole, sliced, roasted, powdered ... careful with roasted salted forms, which are an important salt intake.
Almond tapered goes very well with savory dishes, fish or poultry, blanks vegetables, pasta salads ... Some almonds are also a "useful nibbling" or a good alternative substitution crackers.
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