Wait, Are You (Eating) Nuts? Can You Reach Your Fitness Goals Without Nuts?

How important are nuts and seeds in a diet of a gym-goer? Whether your goal is to lose weight or put on muscles, the answer is: you can certainly go on a nut-less and seed-less diet, but consuming nuts and seeds can bring speedier results.

Meaning: if you want to have an edge over other gym-goers huffing and puffing just to get that tape measure to expand by at least a centimeter on their bicep peak, do eat nuts and seeds to maximize your gains.

And make those guys wonder, “Is this guy on steroids? Why does his bicep grow faster than mine?” It’s not steroids, it’s only nuts!

No wonder nuts and seeds are considered to be superfoods and a pillar of a healthy diet. Both nuts and seeds are a rich storage of essential proteins and fats.

Since nuts and seeds are basically an element of plant reproduction system, it only makes sense why their macro- and micronutrients contents go through the roof.

You’re no plant, but your muscles will grow like a weed if you consume nuts and seeds. So which nuts and seeds should you consume to maximize your fitness progress?


Everybody loves almonds. And if they say they don’t, they are clearly lying!

The almond is the richest source of protein among all other nuts. And that’s a huge advantage for those trying to build the physique like that of Dwayne ‘The Rock’ Johnson (or whoever is your bodybuilding idol).

A bodybuilder has to maintain a proper level of amino acids in his/her blood to put on muscles. Meaning: you have to consume protein all day long to maintain that level.

But that’s a lot of meat, protein shakes and egg whites if you ask me. And that’s where almonds come in handy. They make a perfect snack and they keep you full longer than other snacks.

Bonus: as if the above-mentioned facts about almonds weren’t convincing enough to make you drop everything and run (extra cardio for you here, huh?) to the nearest grocery store and buy this type of nut, almonds are also rich in Vitamin E, magnesium, potassium, zinc, iron and calcium.

Even people with lactose intolerance can benefit from eating almonds, as this type of nut is a great source of calcium. Besides, almonds are very low in sugar!


The only thing a 7-year-old American and a pro bodybuilder have in common is their love for peanuts and peanut butter.

Some researchers even believe that peanuts are the absolute best type of nuts for gaining muscles. Besides, peanuts are rich in slow carbs, which allows you to achieve that impressive bulk you’re after.

Fun Fact: Botanically peanuts are legumes, however for culinary, research and nutritional purposes peanuts are considered a nut. Peanuts grow underground, as opposed to nuts that grow on trees and these are botanically considered drupes.


Did you know that approx. 47% of a walnut’s content are polyunsaturated fats (PUFAs)? You probably didn’t.

Like no other type of nuts, walnuts are especially rich in PUFAs, and that’s really worth mentioning if your goal is to build muscles or lose weight.

Not to mention that walnuts, like their other forest bros, are packed with macro- and micronutrients. There is one micronutrient in particular that stands out in a walnut’s nutritional content.

That’s phosphorus, which is one of the least consumed micronutrients in the typical American diet. Keep in mind that phosphorus is vital for proper brain activity and memory.

If you forget this fact in a week from now, it means you’re not consuming enough phosphorus!

Flax and Chia Seeds

Flax and chia seeds shouldn’t be ignored either. In fact, they should be your go-to snack if you’re trying to lose that stubborn fat or maximize gains in the gym.

Almost all carbs in flax and chia seeds are fiber, which makes it a low-carb friendly food. In addition to that, flax and chia seeds are also a great food choice because they:

  • lower bad cholesterol levels;
  • improve muscle recovery even after the most intense workout;
  • boost post-traumatic regeneration of the joints;
  • normalize digestive system functioning;
  • stabilize women hormone balance.

But that’s not all. Flax and chia seeds are also a great source of Omega-3 fatty acids. That means they are not only a good source of protein, but also offer an abundance of antioxidants and anti-inflammatory components that keep your health in check.


Ask any nutrition expert or doctor: seeds and nuts are great for you and should be incorporated into your everyday diet. Their health benefits have no limits, they can maximize your fitness progress and you don’t even need to cook them!

How great is that?

Stay tuned for our next article about the good and bad fats.

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