Beans and nuts: why you should include them in your diet

When it comes to bodybuilding and overall athletic performance, nutrition is definitely one of the cornerstones of success. A balanced diet not only fuels your workouts, but can also aid in recovery and muscle growth. While protein sources are often the spotlight, it’s essential not to look past the benefits of other foods such as beans and nuts to a high-performance diet. These plant-based powerhouses offer a wide array of nutrients, including protein, fiber, healthy fats, and an abundance of vitamins and minerals. In this article, we’ll take a look at the benefits of incorporating beans and nuts into your diet and quickly address concerns about antinutrients.

Beans, a staple in many cuisines around the world, pack a serious punch when it comes to protein content. From black beans to lentils and chickpeas, the variety is vast, ensuring you never get tired of the options. Not only are beans rich in protein, but they also contain complex carbohydrates, fiber, and a treasure trove of micronutrients.

1. Muscle-building protein

Protein is crucial for muscle repair and growth, and beans are an excellent plant-based source. A cup of cooked beans provides about 15 grams of protein, making them a valuable addition to any athlete’s diet.

2. Sustained energy release

The complex carbohydrates in beans provide a steady release of energy, helping you with long intense workouts and aiding in recovery.

3. Fiber for digestive health

Beans are an excellent source of fibers. Adequate fiber intake supports a healthy digestive system and can prevent gastrointestinal issues that may lower performance.

4. Vitamins and minerals

Beans are packed with essential nutrients like folate, iron, magnesium, and potassium, all of which play vital roles in muscle function, oxygen transport, and overall health.

Nuts are also a nutritional goldmine that may complement any bodybuilder’s diet. They are rich in healthy fats, protein, vitamins, and minerals, and also a tasty and convenient snack.

1. Essential fats for hormonal balance

Nuts are a potent source of monounsaturated and polyunsaturated fats, which are essential for hormone production and overall metabolic health, contributing to better HDL/LDL cholesterol ratios.

2. Concentrated protein

A small serving of nuts can provide a substantial amount of protein. Almonds, for example, offer around 6 grams of protein per ounce.

3. Micronutrients

Nuts are dense in essential vitamins and minerals such as vitamin E, magnesium, and zinc, which contribute to muscle function and overall well-being.

4. Antioxidants for recovery

The high content of antioxidants in nuts helps combat oxidative stress, a common byproduct of intense workouts, aiding in faster recovery and a whole range of additional benefits.

Some people may have heard and be concerned about antinutrients present in beans and nuts. Antinutrients are compounds that can interfere with the absorption of certain nutrients. Proper preparation methods can greatly mitigate their effects. Soaking, sprouting, and cooking beans and nuts can significantly reduce antinutrient levels while retaining their nutritional benefits. So, make sure you do your homework and research the best way to prepare the beans and nuts you choose to add to your diet.

All in all, beans and nuts may be a very important addition to a performance-focused diet. Their impressive nutrient profiles offer a wide range of benefits, from muscle-building protein (with the limitations that plant-based proteins impose) to sustained energy release and essential fats for hormonal balance. By incorporating these foods into your diet and adopting proper preparation techniques to make sure you get rid of the antinutrients present in these foods, you can maximize your athletic performance and support your lean mass.