Nuts - source of protein
First, nut proteins almost completely replace animal proteins and approach the so-called ideal protein.
Secondly, they are 50-60% fat. However, unlike animal fats that are rich in cholesterol, there is almost no cholesterol in the composition of nut fats, but there are fatty acids that are necessary to ensure that the fat exchange "works" efficiently, thereby saving a person from problems of excess weight.
Third, although when counting calories, for example, walnuts are superior to chocolate and have more than twice the energy value of high-quality wheat bread, there are few carbohydrates in nuts, so this product is good for people who are overweight. The benefits of nuts are undeniable, and in addition to the above, all nuts have a unique balance of vitamins (groups B, A, E, P, etc.) and minerals (potassium and sodium, phosphorus, magnesium, iron, etc.)
Nuts contain a truly huge amount of protein – from 16 to 25 percent. So why is there so little information about the benefits of such a valuable product as nuts in sports nutrition publications?
The fact is that in the recent past, vegetable proteins were considered less valuable, "second-rate" in relation to animal proteins. However, research in recent years in the field of fitness has proved the failure of this division. It would be more accurate to say that this division is not valid in relation to nuts. (For other plant proteins, see here)
Moreover, the proteins contained in nuts are perfectly balanced and very similar in composition to human tissues. Therefore, vegetable (nut) protein, unlike animal, is able to be absorbed by the body by 99%. Thus, daily consumption of nuts allows you to fully compensate for the "protein hunger".
Another reason I recommend eating nuts regularly is their high arginine content. Arginine is one of the twenty amino acids involved in protein formation. This essential amino acid is the main supplier of nitric oxide (NO), without which human existence is simply unthinkable.
For research into the effects of this molecule on the human body, three major American scientists were awarded the Nobel prize. Thousands of articles on this topic are published annually in various fitness publications. The benefits and importance of this element can be discussed endlessly.
Two very important properties of arginine:
1) Arginine contributes to the production of growth hormone.
This fact has long been known to doctors and athletes. Numerous clinical studies have confirmed that arginine causes the secretion of growth hormone, not only in the young,but also in the seventy-year-old.
2) along with glycine, arginine is one of the main ingredients from which creatine is produced in the liver.
This natural substance is the primary source of energy for our muscles, both in anaerobic (strength) and aerobic (cardio) training. It increases performance and allows the athlete to increase the intensity of training.
Thus, arginine helps to increase muscle mass and reduce fat, making your body more proportional, and your muscles stronger and stronger. In addition, the consumption of this vital amino acid leads to a sharp increase in the level of health.
Table of protein and arginine content in the most common nuts:
Nuts Protein (gr.) L-arginine(gr.)
Peanuts 25 3,5
Almonds 21 2.49
Greek 6 2.52
Cedar 14 3.57
Brazilian 14
Cashew 20
Coconut 6
Hazelnut 14
Pecan 9
Pistachios 10
