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Kyle Aaron
Active member
People have them because they're high in protein, 15-20% by weight. However, of the different nuts, those highest in protein (almonds, peanuts) are also high in fat (40-50%). Which may or may not bother you.
If you're in your first 3-9 months of training, just eat lots; though some nuts like a piece of fruit, protein shake or plain old milk drink 30-90 minutes before training can give you a bit of an energy boost for the workout.
After that first 3-9 months, you may want extra protein in your diet. But the extra fat you get from nuts means you must either not care about fat (eg you're powerlifting, or just want to be "big" all over) or you work a bit harder in the gym, or do some cardio.
If you're in your first 3-9 months of training, just eat lots; though some nuts like a piece of fruit, protein shake or plain old milk drink 30-90 minutes before training can give you a bit of an energy boost for the workout.
After that first 3-9 months, you may want extra protein in your diet. But the extra fat you get from nuts means you must either not care about fat (eg you're powerlifting, or just want to be "big" all over) or you work a bit harder in the gym, or do some cardio.
BoyFromAus
New member
Kyle, the fat in nuts are Good fats... you need those for hormone production.
mono-unsaturated fat affect good cholesterol positively. This results in proper hormone production.
poly-unsaturated fat supposedly has a good effect on immunity. I don't know what research shows this.
SAturated fat and Trans-fat (which you get from fried foods, roasted pork etc.) increases bad cholesterol. Not to mention, it's just un-necessary calories.
So yea, Peanut Butter, Almonds and Flax seed oil are some good stuff..
mono-unsaturated fat affect good cholesterol positively. This results in proper hormone production.
poly-unsaturated fat supposedly has a good effect on immunity. I don't know what research shows this.
SAturated fat and Trans-fat (which you get from fried foods, roasted pork etc.) increases bad cholesterol. Not to mention, it's just un-necessary calories.
So yea, Peanut Butter, Almonds and Flax seed oil are some good stuff..
Kyle Aaron
Active member
I agree, but there's such a thing as too much information. Eat enough "good fats" and you will get fat. See the old Italian and Greek mammas back home. Typically a young person beginning training isn't worried about hormone production and cholesterol, they just want to build muscle, and for the muscle to be visible.
When someone asks a question, I just give them an answer which is (a) within the limits of what i definitely know, (b) what science has shown to be so, rather than broscience, and (c) what they're likely to be interested in.
When someone asks a question, I just give them an answer which is (a) within the limits of what i definitely know, (b) what science has shown to be so, rather than broscience, and (c) what they're likely to be interested in.
BoyFromAus
New member
ahh yeah definitely. too much good fat is just gonna make one fat... but then again, i've seen some beginners completely cut out fat (like 0%).. that's bad.
Kyle Aaron
Active member
Definitely. That's why I made that distinction between a beginner - "just eat lots" - and afterwards. Usually if you make it through the first 6 months without injuring yourself or chucking it in, you'll learn something, and not do anything too daft after that.
Z
Zarkov
Guest
Buy raw nuts to ensure they have as little fat as possible.Add seeds like
pumpkin,sunflower etc.Dried fruit makes it a treat.
If you can afford bulk go that way.
pumpkin,sunflower etc.Dried fruit makes it a treat.
If you can afford bulk go that way.
BoyFromAus
New member
U can add other nuts but I think those make a brilliant foundation.
Almonds -> Omega 6
Flax Seed oil tablets -> Omega 3 (I take 9 1g tablets a day)
Peanut Butter -> The remainder of mono and poly-unsat fats
But make sure you're not consuming too much of them. 20% of your total calories from good fat is a widely accepted figure.
So for someone on a 2000 calorie diet, they'll be having 44g of good fat a day spread over 6 meals.
Not to mention, Almonds have protein and Peanut Butter has protein too (as well as some carbs)
J
Josh_GTiR
Guest
Are you talking about natural peanut butter or just plain old Kraft Peanut Butter?
Z
Zarkov
Guest
Check the labels.A lot of it has added salt,sugar and oil.
katie
New member
I know, but for me the extra salt and fat isn't a big deal as I struggle to put on weight anyway. (I'm one of those people who could eat a horse but still stay skinny) The thing is, natural PB is really hard to find in Aus (without it costing an arm and a leg). anyone had any success?
BoyFromAus
New member
yea Natty PB hands down.
Kraft has a lot of crap added to it.
Kraft has a lot of crap added to it.
BoyFromAus
New member
J
Josh_GTiR
Guest
I got Natural Peanut Butter from the health section in Woolworths. It cost less than Kraft PB for the same size bottle! But I prefer the taste of Kraft PB over Natural PB.
katie
New member
Cool. I've just finished licking my jar clean so I'll have a look at Natural PB. Thanks everyone else for the suggestions too, I'll have a better look in the supermarket.