Packed with nutrients, low in refined carbs and easy to work into pre- and post-workout snacks, nuts are a smart fuel choice for athletes. But which nuts deliver the biggest benefits, when should you eat them and how much do you actually need? We’ve got the lowdown. 

1. Which nuts are best for athletes? 

Walnuts, pecans, Brazil nuts, pistachios and macadamia nuts rank as the 5 healthiest nuts for athletes based on their profiles of healthy fats, digestibility, inflammation potential and carb content.

2. Can I eat nuts if I’m trying to lose weight?

Nuts are calorie-dense but very filling due to their fat, fiber and protein content. This combination can actually reduce overall snacking and help with weight loss by keeping you satisfied longer. The key is portion control – stick to 20-30g servings and use nuts to replace ultra-processed, sugary snacks that harm both performance and body weight. 

3. How long before a training session should I eat nuts?

Experimentation matters here … test timing on shorter, lower-stakes sessions first before relying on a new eating pattern for important athletic events. 

• 30-60 minutes before typical sessions works well for most people, allowing partial digestion while still providing accessible energy. 
• 60-90 minutes is better if you have a sensitive stomach.

4. Which nuts are best for blood sugar or insulin concerns?

Macadamia nuts, pecans and Brazil nuts are particularly good options due to their very low net carbs and high healthy fat content. Promising early evidence suggests omega-7 in macadamias may support better insulin sensitivity, though you should still follow medical guidance for any chronic conditions. Remember to opt for unsweetened, uncoated whole nuts and avoid sugary glazes or mixes heavy on dried fruit. 

5. Should I soak or sprout nuts for better digestion?

That depends on the nut:  

• For walnuts and pecans, soaking can reduce some anti-nutrients, which may help people with sensitive digestion absorb minerals more effectively. 
• Macadamia nuts have the lowest anti-nutrient levels and are usually well tolerated even without soaking. 

Content by House of Macadamias. 

For more on health, visit Get It Magazine.