Adding a handful of almonds to your post-training or mid-competition snack may go a long way. These are a real treasure chest of nutrients and… they also help to keep your waist line in control! Here are just a few reasons why you should add some almonds to your routine.
Protein boost
just a handful of nuts (about 1/3 of a cup) contains 10 grams of protein. That is more protein that a whole egg.! A crucial step in post-training recovery is manufacturing new muscle protein and cellular components that are part of repair and adaptation to exercise and almonds are a great source of protein for muscle repair.
Loads of vitamins and minerals
Almonds are a rich source of vitamin E, copper, magnesium. The antioxidant action of vitamin E is of particular note for dancers, as this can help clean up the free radical damage of training stress.
Antioxidants
Eat your almonds with skins on! Almond skins contain more than 20 identified flavonoids, which are also powerful antioxidants capable of repairing cellular damage. The natural vitamin E in almonds is enhanced by the flavonoids in almond skin, making it several times more effective than pure vitamin E supplement in pill form.
Glowing skin
Regular intake of raw almonds will help you even out your skin tone, get rid of imperfections and prevent wrinkles and black circles under your eyes. If you use tanning lotion for competition, you would probably need to wash or scrub it off after. Almonds will help to replenish the nutrients of the outer epidermis.
No more cravings
Several studies have shown that snacking on almonds helps to keep you appetite in control and reduce cravings – that’s exactly what you need to survive through that lengthy competition and stay in shape.
Strong heart
Almonds are a rich source of healthy unsaturated fats, fiber and phytosterols. All of them play an important role in keeping up your heart happy and healthy. Several studies have shown that consumption of unsaturated fats decreases inflammation, which is a common byproduct of hard training sessions.
Happy & Healthy Dancing!
Author: Maria Depenweiller, BaSc, PHEc [The Wooden Spoon]
Photography: Egorich.ca
Exclusively for Dance Comp Review