8 frutos secos ricos en proteínas para aumentar tu fuerza

Why nuts are good for strength

Si desea aumentar su fuerza y desarrollar o tonificar los músculos, no puede eludir la importancia de las proteínas en su dieta. La proteína es un nutriente compuesto de aminoácidos esenciales, los componentes básicos del tejido muscular y de todos los demás tejidos y células del organismo.

Cualquier rutina de ejercicios de fuerza que emprenda tendrá resultados limitados a menos que también consuma la cantidad óptima de proteínas al día como parte de una dieta saludable.

Los frutos secos son una excelente fuente de proteínas de origen vegetal, tanto para vegetarianos como para consumidores de carne. Durante años, las fuentes de proteínas cárnicas han gozado de buena publicidad, pero aunque debemos moderar el consumo de carne para proteger la salud de nuestro corazón, comer muchos frutos secos ricos en proteínas puede ayudarnos a mantenerlo sano.

These eight common high protein nuts pack in the most protein per 100 grams serving.

All protein figures below can be found on the US Department of Agriculture website.

1. Cacahuetes

Protein: 25.8 grams per 100 grams of peanuts.

Los cacahuetes encabezan la lista de alimentos que aportan más gramos de proteínas por ración. Aunque los cacahuetes se consideran un fruto seco desde el punto de vista nutricional, pertenecen a la familia de las leguminosas. Esto significa que están emparentados con las lentejas, los garbanzos y las alubias, todas ellas ricas en proteínas y buenas para el corazón.

Peanuts also contain many vitamins and minerals, including biotin which helps to convert the food you eat into energy - another great benefit for those who are strength training.

Como todos los frutos secos, puede disfrutar de su delicioso sabor a nueces y tierra como aperitivo crudo, o incorporarlos a muchos platos.

Recipe idea: Homemade peanut butter.

Homemade peanut butter

2. Almendras

Protein: 21.2 grams per 100 grams of almonds.

From a culinary standpoint, almonds are grouped with nuts - their nutty, woody, and sweet flavour can be prepared in many different ways in cooking. However, almonds are technically a high protein seed. Like many nuts, they are high in antioxidants, reducing cell damage made by reactive molecules known as free radicals - which is one of the risk factors for heart disease and some cancers.

Idea de receta: Tagine de pescado con azafrán yalmendras.

Tagine de pescado con azafrán y almendras

3. Pistachos

Protein: 20 grams per 100 grams of pistachios.

These high protein nuts have milder, sweeter notes and a lower fat and higher fibre content compared with other nuts. This makes them a good choice for people looking to create a calorie deficit while remaining fuller for longer - especially useful for healthy weight loss.

Other health benefits of pistachios include their high amounts of vitamins and minerals, and their higher ratio of essential amino acids to protein content, when compared with other common nuts. Minerals, vitamins, and essential amino acids support a wide range of crucial mechanisms in your body.

Idea de receta: Ensalada de pollo y pistachos.

Chicken and pistachio salad

4. Anacardos

Protein: 15.3 grams per 100 grams of cashews.

Cashew nuts are a good source of protein as well as several other health-promoting nutrients, including copper. This essential trace mineral is needed for many physiological processes, including brain development, cell and tissue creation, and immunity.

When you don't get enough copper, you have a higher chance of developing health issues such as anaemia, high cholesterol, osteoporosis, and an increased vulnerability to infections.

Los anacardos se pueden mezclar para añadir notas ricas de frutos secos a las salsas o añadirse crudos a los platos para aportar crujiente y textura.

Idea de receta: Biryani de anacardos y verduras aromáticas.

Cashew and fragrant vegetable biryani

5. Nueces

Protein: 15.2 grams per 100 grams of walnuts.

As well as being another protein-rich nut, the dry and slightly bitter walnut is an especially healthy nut for your heart. One large study found that eating walnuts and peanuts regularly could significantly reduce your chance of developing coronary heart disease and cardiovascular disease.¹

It's believed that this is because both walnuts and peanuts are particularly rich in a plant-based form of omega-3 fatty acids - called alpha-linolenic acid (ALA) - that can protect your heart and ward-off heart disease.

Idea de receta:Ensalada de nueces, coliflor y manzana.

Ensalada de nueces, coliflor y manzana

6. Avellanas

Protein: 15 grams per 100 grams of hazelnuts.

Hazelnuts are another great source of protein for muscle building. These are the nuts used in nutty chocolate spreads such as Nutella - their woody, nutty taste complimenting the sweet chocolate.

When eaten regularly, they can also help to lower LDL (bad) cholesterol and increase HDL (good) cholesterol, regulate blood pressure, and can help improve blood sugar levels. These benefits are reversed when you stop eating these delicious, earthy nuts, so it's best to keep them in your diet.

Idea de receta: Sopa de apionabo, avellanas y trufa.

Celeriac, hazelnut, and truffle soup

7. Nueces de Brasil

Protein: 14.3 grams per 100 gram of Brazil nuts.

These high protein nuts have a smooth, buttery texture and are relatively large. Due to their size, eating only one Brazil nut a day provides your daily requirement of selenium. This antioxidant helps to protect your cells from damage, may help fight off infection, and supports your thyroid - a gland that controls your metabolism.

Idea de receta:Bolas energéticas de albaricoque y nueces de Brasil.

Apricot and Brazil nut energy balls

8. Piñones

Protein: 13.7 grams per 100 grams of pine nuts.

Mild and sweet tasting pine nuts are actually seeds from pine cones. However, their nutritional benefits are in-line with the other nuts we've looked at - they are a source of healthy fats which helps to ward of heart disease, they're loaded with essential vitamins and minerals, and they have anti-inflammatory properties which, among other health benefits, could help to limit the spread of cancer.

Idea de receta: Pasta con piñones, brócoli, sardinas ehinojo.

Pasta with pine nuts, broccoli, sardines and fennel