Cashew nuts contain high levels of magnesium, with just 100g containing 82.5mg or about 21% of the recommended daily allowance. Magnesium protects the body against high blood pressure, muscle spasms, soreness and fatigue.
Magnesium also plays a role in turning food into energy so it can help you run for longer.
Not only do Cashews contain all this magnesium but they are also low in fat making them great from snacking on.
Almonds are a great post-run recovery snack as they contain calcium, magnesium and potassium which all help to keep your bones strong. Almonds are also a great source of protein which is important to eat after a run as protein rich foods help to rebuild protein that has been broken down during exercise and will help post-run muscle recovery.
Just a single 32g handful of almonds contains 13% of your daily recommended allowance of protein.
Pistachios contain the most potassium and vitamin K out of all the nuts. Potassium is important for runners because it plays a role in keeping the body’s muscle tissue in good condition.
Deficiencies in potassium can lead to fatigue, cramping and muscle weakness. 100g of pistachios contains 29% of your recommended daily allowance of this vital mineral.
There is some evidence that vitamin K is needed to help keep bones healthy giving you another reason to enjoy this nut as part of your snacking.
Out of the shell, two tablespoons supplies 25 percent of copper and 30 percent of selenium needs – both play an integral role in protecting the muscles. The seeds are also extremely high in vitamin E, clocking in at 80 percent. Sunflower seeds make for a healthy snack food by themselves or as part of a mix.