The Power Of Almonds, Protein For Building Muscle

Posted onAuthorMelani Lukito2 Comments

By: JEN SMITH

Jennifer Dawson is an experienced writer who specializes in food and nutrition. Working in fitness marketing previously gave her a good feel for the industry and since going freelance she has been able to explore her preferred topic areas such as diet, nutrition, and food. Outside of work, Jen enjoys traveling, swimming and spending time with her young family.

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For many women in their forties, it can seem like a challenge to stay fit and healthy while keeping on top of the demands of everyday life. But, with a few adjustments to a dietary routine, we can notice beneficial changes to the body more quickly than one might expect. Almond is one of the good sources of protein for building muscle. Featured picture: Pexels
Protein For Building Muscle. Almond is a good source of protein for building muscle

Picture 1. Almond (Pexels)

 

While this can take the form of losing weight there are many circumstances where weight loss is not the most ideal option. We need to focus on muscular gain. Increasing the percentage of weight that is muscle as opposed to fat rather than decreasing weight in general but keeping these ratios constant.

There are five different ranges or body fat categories. Those are according to the American Council on Exercise (ACE). You can calculate your body fat percentage using the calculator here. For most women in their forties, achieving a perfect balance of body fat and muscle is well within reach.

Protein For Building Muscle. We need to focus on muscular gain.  Increasing the percentage of weight that is muscle as opposed to fat rather than decreasing weight in general but keeping these ratios constant.

Picture 2. A Woman’s Muscle (Pexels)

Before reading more about the benefits of almond in building muscle, let us watch a video below:

[VIDEO]

Protein for building muscle, the natural way

Protein powders are a popular and convenient muscle-building tool. They are marketed not for athletes only. But they are not without their downsides. Because of their highly concentrated nature more often than not containing no other vitamins or minerals.
 
Protein For Building Muscle. Protein powders are a popular and convenient muscle-building tool. They are marketed not for athletes only. But they are not without their downsides.

Picture 3. Protein Powder (UnSplash)

They can upset the nutritional balance of daily food intake. Too much protein without other nutrition can lead to stomach issues. Also headaches, and feeling of nausea.
 
When protein powders contain more than protein, the additives tend to be less than beneficial. Fatty oils are common, as are necessary sugars and other sweeteners. Finally, protein powder is highly concentrated. It tends to deliver higher doses than necessary for women whose goal is decreasing body fat percentages, not training for sports or bodybuilding.
 
Even if one makes the choice to use protein powder on occasion. It’s good to know of healthy alternatives that we can access from any neighborhood grocery store. With 0.25 grams of protein per nut, just ten almonds — a couple bites — delivers 2.5 grams of protein straight to one’s stomach, making them a very appealing option. It is easy to take it with proper measures.
 
And almonds are more than a one-note snack. Almond is leading in protein content. They also deliver the highest amounts per part of the fiber, vitamin E, and calcium out of all the tree nuts.
 

Spice it up — serving suggestions

There’s more than one way to consume a nut, and almonds are no exception to this rule. Their flavor goes well with either a sweet or savory dish. And they seem as well-placed in a salad as on a croissant.
Protein For Building Muscle.There’s more than one way to consume a nut, and almonds are no exception to this rule. Their flavor goes well with either a sweet or savory dish. And they seem as well-placed in a salad as on a croissant.

Picture 4. Croissant (UnSplash)

 

One of the healthiest and most efficient ways to gain some muscle is the classic smoothie. It’s convenient, too, requiring only the ingredients being used. And we need the food processor or blender that is the staple of most kitchens.

There is no need to tailor a recipe to conform around almonds specifically. They tend to complement any existing smoothie or shake. Either sliced and sprinkled over or blended and mixed in.

For the best results, choose a drink recipe already optimized for muscle building. Almonds have a mild but present taste. Let us experiment with recipes that emphasize or conceal the flavor of the nuts.
Protein For Building Muscle. There is no need to tailor a recipe to conform around almonds specifically. They tend to complement any existing smoothie or shake.

Picture 5. Almond Smoothie (UnSplash)

 
Almond Smoothies Recipes
1. Banana Almond Smoothie

Servings: 2 – 1 1/4 cups

Calories: 313 kcal

Ingredients

  • 1/2 cup almond milk OR other milk substitute OR water more if needed
  • 1 banana ideally frozen
  • 1 heaping tablespoon almond butter OR 12 raw almonds
  • 2 servings vanilla protein powder vegan or whey
  • 8 ounces unsweetened almond milk
  • 1 tablespoon low fat plain Greek yogurt or vegan yogurt optional
  • Pinch of nutmeg
  • Ice

Directions

  1. Place all ingredients into the blender in the order listed, secure lid and blend until smooth.
  2. For Blendtec blender: Press the SMOOTHIE setting and blend for 30 seconds OR blend on Low speed for 10 seconds, then a Medium to Medium-Low speed for 10 seconds, then Medium to Medium-High speed for 20 seconds.
  3. For Vitamix blender: Start at VARIABLE speed 1. Turn machine on and slowly increase speed to VARIABLE speed 10/HIGH and blend until smooth (about 30-45 seconds) OR use the SMOOTHIE setting.
protein for building muscle

Picture 6. Banana Almond Smoothie (Pixabay)

2. Almond Strawberries Smoothie

Ingredients

Directions

Refrigerate almonds soaking in water overnight. In the morning, rinse and peel them; the skin should slide right off. Blend all ingredients until smooth. Enjoy!

protein for building muscle

Picture 7. Almond Strawberries Smoothie (Pexels)

3. Almond Coconut Smoothie

Ingredients

  • 1 Cup coconut milk
  • 1 Tablespoon coconut oil
  • 1/2 frozen banana
  • 1 Tablespoon chia seeds
  • 2 ice cubes
  • 2 Tablespoons almond butter

Directions

Blend until smooth. Enjoy!

Combine with workouts for greatest success

 
While weight loss alone can be accomplished through calorie reduction. Building muscle requires some action on the part of the body. One should be careful not to push oneself too far. It is more important to have a consistent routine than anything else. A daily brisk walk is better than a high-octane sprint through a gymnasium that leaves one recovering for weeks.
Protein For Building Muscle

Picture 8. Women Exercise In The Gym (Pexels)

 

For women who work from home, considering strolling around the neighborhood twice a day. Or incorporate a yoga routine into your morning activities.

For those who work from the office, eschew the elevator for a walk up and down the stairs during one’s lunch break.
Protein For Building Muscle. For women who work from home, considering strolling around the neighborhood twice a day. Or incorporate a yoga routine into your morning activities.

Picture 9. A woman Is Practicing A Yoga Pose (Pixabay)

 

 

A moderate amount of protein can be consumed before physical activity. But at least 20 grams of high- quality protein should be consumed afterward to provide amino acids to the muscles, repairing any damage and inciting growth. Keep this up, and results will become visible in no time.

What is your body fat percentage? What is your favorite protein source foods for building muscle? How do you prepare it? Please write your comment on the comment column and I will be more than happy reply to your comment.

If you like this article, share this article by clicking the picture below. Sharing is caring.

With 0.25 grams of protein per nut, just ten almonds — a couple bites — delivers 2.5 grams of protein straight to one’s stomach, making them a very appealing option. The Power of Almonds, Protein for Building Muscle

 

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2 Replies to “The Power Of Almonds, Protein For Building Muscle”

  1. I love almonds and after reading your article, I feel even better about eating them. I didn’t know they have that many health benefits and even help building muscles. I tend to put them in most of my cakes but haven’t tried them in smoothies yet – will do that later today.
    Is it best to eat them raw or do they retain their goodness when cooked?

    Reply

    1. Raw or roasted, almonds are an excellent source of the essential nutrient. The fat in the oil-roasted almonds may help you absorb more of the fat-soluble vitamin. Almonds make a good snack to eat in between meals. The fiber and protein help keep the hunger pangs away. We can also chop the almonds and add them to our hot cereal in the morning. Or to a salad at lunch for crunch and a nutty taste.

      Reply

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