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Nuts (almonds, walnuts, pistachios)

Nuts, such as almonds, walnuts, and pistachios, are a nutritious and convenient snack for cyclists. They provide a balance of healthy fats, protein, fiber, and various micronutrients that support overall health and performance.


Nuts are the edible seeds of certain trees or plants, typically encased in a hard shell. They are known for their high fat content, along with protein, fiber, vitamins, and minerals.

Nut butters

List of nut variants:
  • Almonds
  • Walnuts
  • Pistachios
  • Cashews
  • Pecans
  • Macadamia nuts
  • Hazelnuts (filberts)
  • Brazil nuts
  • Pine nuts
  • Chestnuts
Benefits for the cyclist:
  • Rich in healthy fats, particularly monounsaturated and polyunsaturated fats
  • Good source of plant-based protein for muscle recovery and repair
  • Contain fiber, which promotes satiety and supports digestive health
  • Provide a variety of vitamins and minerals, such as vitamin E, magnesium, and potassium
  • Can help reduce inflammation and oxidative stress
  • Convenient and portable snack option for cyclists
Energy value:

A 1-ounce (28g) serving of nuts typically contains 160-200 kcal, with 4-7g of protein, 3-6g of carbohydrates, and 14-19g of fat.

When to eat:
  • Before the ride: Consuming a handful of nuts 1-2 hours before a ride can provide sustained energy and support endurance.
  • During the ride: Nuts can be eaten during longer rides as a source of energy and nutrients, either on their own or as part of a trail mix.
  • After the ride: Eating nuts within 30-60 minutes after a ride can aid in muscle recovery and repair, especially when paired with a carbohydrate source.
  • As a snack: Nuts can be a satiating and nutrient-dense snack option between meals.
Other tips:
  • Choose raw or dry-roasted nuts without added salt, sugar, or oils.
  • Pair nuts with dried fruit for a balanced snack that combines healthy fats, protein, and carbohydrates.
  • Use chopped nuts as a topping for oatmeal, yogurt, or salads to add crunch and nutrients.
  • Experiment with different types of nuts to find your preferred flavors and textures.
  • Be mindful of portion sizes, as nuts are calorie-dense.

Nuts are a nutrient-dense and convenient food that can support a cyclist's energy needs, muscle recovery, and overall health. By incorporating nuts into a balanced diet, timing their intake appropriately, and pairing them with other nutrient-rich foods, cyclists can benefit from their healthy fats, plant-based protein, fiber, and various micronutrients. As with any food, it's important to consider individual dietary needs and preferences when including nuts in a meal plan.