Best nuts for athletes: what to eat to gain muscle mass

Nuts are an essential and irreplaceable part of a healthy diet. They are especially recommended for those who engage in sports or experience high levels of physical activity at work. Nuts are rich in vitamins, minerals, micro- and macronutrients, and omega fatty acids — vital components for optimal body function.

A handful of peanuts, cashews, or almonds is a perfect way to curb hunger and recharge the body with clean energy. This is particularly important after a tough workout or a long workday.

Why athletes should eat nuts

All nut varieties are packed with plant-based protein, which serves as a «building block» for cells and bodily systems. Regular (daily) nut consumption by active individuals or athletes can:

• Promote muscle growth (critical for those in a bulking phase);
• Accelerate the burning of visceral fat — the type of internal fat that is resistant to low-calorie diets and basic cardio workouts;
• Suppress appetite — ideal as a light post-workout snack when a full meal isn’t possible;
• Lower «bad» cholesterol levels — a recent study involving 34,000 participants found that those who ate nuts daily had significantly lower LDL cholesterol and fewer blood pressure spikes.

In addition, nuts like cashews, almonds, peanuts, and walnuts are high in fiber, which supports healthy digestion and helps prevent constipation, bloating, and other gastrointestinal discomforts.

Top Nuts for muscle gain and recovery

There isn’t one single nut that’s the best for athletes — all offer unique benefits thanks to their distinct nutritional profiles.

Walnuts: Just a handful can provide up to 91% of your daily omega-3 needs. Omega-3s are essential for muscle fiber repair and help reduce post-workout lactic acid buildup, minimizing soreness.

Almonds: High in calcium and potassium, which are vital for maintaining strong bones and connective tissue — especially important during intense physical training.

Pine nuts: Rich in arginine and linoleic acid. Arginine boosts muscle protein synthesis, while linoleic acid helps heal microtears in muscle fibers caused by heavy lifting or intense workouts.

Hazelnuts: Contain about 86% of the recommended daily intake of vitamin E per 100g. Vitamin E supports collagen production, which helps keep the skin firm and elastic — important during fat-cutting (drying) phases to maintain muscle definition.

Cashews: Just 10 nuts provide roughly 21% of your daily magnesium intake — a mineral that supports the nervous system and boosts overall endurance.

How and when to eat nuts for maximum benefit

The ideal daily serving of cashews, almonds, peanuts, or other nuts is: 70–80 grams for men who are active or exercise regularly. Around 50 grams for women

Because of their high protein and omega fatty acid content, nuts are best consumed 10–15 minutes after a strength-training session. They make an excellent clean and natural post-workout snack. Choose raw, unsalted, and unprocessed nuts for maximum benefit.

CraftOil nuts – your natural fuel for muscle growth

CraftOil — a trusted producer of organic, 100% natural plant-based oils — offers a wide and frequently updated selection of products. In addition to oils, our catalog features a range of high-quality nuts, seeds, grains, and nut flours. All our products are certified and free from artificial additives, preservatives, or flavorings.

Whether you choose walnut kernels, hazelnuts, sweet almonds, cashews, or even apricot kernels, our nuts are a perfect snack for athletes and anyone looking to maintain a healthy and balanced diet. Packed with crucial micro- and macronutrients, they fuel every workout and aid muscle recovery.