Pistachios are a powerhouse of important vitamins, minerals and nutrients to help support active lifestyles
Why It’s Important To Refuel Post-Exercise
After physical exercise, the body needs time to heal so it’s important to properly refuel with healthy carbohydrates and protein to restore glycogen stores and help with muscle repair. Additionally, antioxidants are important post-exercise to help with the repair process as exercise can cause inflammation. Research has shown that antioxidants can reduce muscle soreness and improve recovery.1
Recovery nutrition is about giving the body the fuel it needs to replenish, rebuild and adapt to the training stimulus it has endured. If fuel isn’t provided, the gains from the workout will be compromised and will limit performance and adaptation in subsequent sessions. Poor recovery nutrition can also have an impact on the maintenance of lean tissue mass and immune function.
Food To Refuel
It is important to find high quality sources of protein to include in the diet post-exercise. Pistachios are the only nut that is a complete protein and one of few plant-based sources that are complete proteins. Complete proteins are vital for athletes because they contain all nine essential amino acids necessary for muscle repair, growth, and overall recovery.2
Pistachios and Exercise Recovery: Research Highlights
Pistachios May Reduce Delayed Onset Muscle Soreness
- A study showed that male adult athletes who ate 3 oz. of pistachios a day for two weeks, reported a reduction in delayed onset muscle soreness while maintaining muscle strength.3
- A study found male recreational athletes who ate 85 g of pistachios daily (about 3 handfuls) for 2 weeks reported a decrease in some feelings of muscle soreness.4
Pistachios Are Important for Muscle Repair
- Pistachios contain high amounts of the amino acid leucine, which is directly responsible for building muscle.5
