Cashews and other nuts have a bad reputation for being fatty and high in calories, but individuals who engage in a physically active lifestyle have more to gain from eating cashews in healthy moderation than they have to lose. Protein-rich cashews make an especially appropriate addition to post-exercise snacks and meals since they can help refuel muscle energy.
Replenishing Glycogen
Eating after you exercise helps your muscles recover lost muscle energy. As you exercise, your muscles burn up energy in the form of glycogen. Carbohydrates and proteins help your muscles rebuild lost amounts of glycogen, keeping your muscles healthier and more fit. For optimum results, however, you must replenish these lost stores of glycogen shortly after you finish your workout. According to research published in the October 2008 "Journal of the International Society of Sports Nutrition," muscle glycogen re-synthesizes at a faster rate when you ingest the necessary nutrients within 30 minutes after exercise. This rate drops by nearly 50 percent if you wait two hours or longer to replenish.
Foods for Post-Workout Eating
Muscle glycogen stores re-synthesize best when you eat a small meal or snack containing high-glycemic, high-carbohydrate foods alongside foods rich in amino acids and protein. Examples of good food choices include eggs, lean cuts of meat, rice and yogurt. According to USA Rice, you can even consume sweet foods after exercise since the sweetness indicates a high level of carbohydrates. Nuts and nut butters -- including cashews -- work especially well as a part of your post-exercise snack due to the high amount of protein they contain.
Cashew Benefits
Aside from being a good source of protein, cashews also contain several beneficial minerals that help your body recharge and stay in shape. K. Davis with the Massachusetts Institute of Technology explains that one ounce of cashews contains 1.70 mg of iron, which helps maintain the proteins responsible for transporting oxygen through your blood and muscles. Other minerals in cashews include calcium, magnesium and zinc. Calcium works to keep your bones strong. Magnesium produces energy and works alongside calcium in contracting and relaxing your muscles. Zinc plays a role in your metabolism.
Serving Suggestions
For a quick post-exercise snack eaten within 30 minutes after your workout, try trail mix containing cashews and dried fruit or a piece of toast with cashew butter spread on top. If, instead of a quick snack, you opt to eat a small meal within two hours of finishing your workout, consider preparing a salad made with fresh vegetables and topped with cashews or a dish of enriched rice mixed with cashew pieces or cashew butter. Add toasted cashews to a stir-fry containing chicken, vegetables and rice for a slightly larger meal.
References
- Kaplan University; Nuts - Love 'Em or Leave 'Em; Jennifer Koslo
- USA Rice Federation; Sport Nutrition for the Competitive Athlete
- MayoClinic.com; Eating and Exercise - Five Tips to Maximize Your Workouts; December 2010
- "Journal of the International Society of Sports Nutrition"; Nutrient Timing; Chad Kerksick, et al.; October 2008
- Massachusetts Institute of Technology; Optimizing Your Diet; K. Davis
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