Are Walnuts Good for Muscle Building? (Expert Answer)

Short Answer: Walnuts are good for muscle building. Because they have protein, healthy fats, antioxidants, and minerals and they can support your muscle growth and recovery.

Muscle building is a condition that affects your skeletal muscles.

In muscle building, your body creates new muscle fibers by repairing the micro-tears that occur when you exercise.

This can lead to various health benefits, such as increased strength, endurance, metabolism, and bone density.

One of the key factors in muscle building is diet.

What you consume can affect your protein synthesis, which can impact your muscle growth and recovery.

To effectively build muscle, you should consume protein-rich foods like eggs, chicken, and fish and avoid sugar-rich foods like candy, soda, and pastries.

Now, walnuts are a type of tree nut that have a hard shell and a wrinkled kernel.

People usually eat them raw, roasted, or chopped in salads, desserts, or other dishes.

Walnuts are good for muscle building because they contain protein, healthy fats, antioxidants, and minerals that can support your muscle growth and recovery.

28 grams of walnuts can give you 4.3 grams of protein (9% of your daily needs), 18.5 grams of fat (28% of your daily needs), 1.9 grams of fiber (8% of your daily needs), and 185 calories.

Protein can provide amino acids, which are the building blocks of muscle tissue.

Healthy fats can provide energy, reduce inflammation, and improve blood flow.

Antioxidants can protect your cells from oxidative stress, which can damage your muscles.

Minerals can help with muscle contraction, relaxation, and hydration.

Furthermore, walnuts are a plant-based protein source and plant-based protein sources are good for muscle building.

Because, they can offer a variety of nutrients, lower the risk of chronic diseases, and reduce the environmental impact of animal farming.

You can eat 28 grams of walnuts per day safely.

More than that can cause digestive issues, weight gain, and allergic reactions.

Also, you shouldn’t eat walnuts if you have a nut allergy to prevent anaphylaxis.

Because, it is a life-threatening condition that can cause breathing difficulties, swelling, and shock.

You can buy fresh walnuts in your local market or can order them online.

Always choose organic, raw, and unsalted walnuts.

Because, they have the highest nutritional value and the lowest chemical exposure.

You can store them in an airtight container in a cool, dry, and dark place for up to six months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to building muscle effectively.

I always recommend my muscle-building clients to follow a high-protein, moderate-fat, and low-carb diet to improve their muscle mass, strength, and performance.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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