February 16th is National Almond Day. Admittedly, almonds are not my favorite “nut” (did you know that technically almonds are seeds, not nuts? They come from the fruit of the almond tree, making them a close relative to peaches and cherries!). I wasn’t sure how I would write a blog about them when I don’t eat them much. The more I thought about it, though, I realized I do like almonds – the Classic Pink Sugar cookie from Crumbl, for example – did you know it gets its yummy flavor from almond extract?
Jokes aside, I’ve included almonds in my diet frequently in the past. I used to love flavored almonds, like the ones flavored with wasabi and soy as a snack, I’ve sautéed them with green beans for a side at dinner and I’ve sprinkled them on yogurt parfaits for breakfast. I enjoy using almond milk in my coffee drinks, to make protein shakes, and as the liquid for making instant oatmeal.
As I reminded myself of the ways I could use almonds and freshened up on their benefits, I realized as a runner I should really include them in my diet more often! Here are some of the nutrients in almonds that benefit runners like myself:
- Monounsaturated fats: Almonds are rich in monounsaturated fats, which provide long-lasting energy—perfect for those early morning runs or long-distance training days. Alongside quick-burning carbs, these fats help keep you feeling satisfied and fueled for the long haul.
- Protein: With 6 grams of protein per ounce (about 23 almonds), almonds support muscle recovery after a tough workout. Pairing almonds with a source of carbohydrates (like dried fruit) makes for an ideal post-run snack to replenish glycogen stores and kickstart muscle repair.
- Vitamin E: Runners put a lot of stress on their bodies, making antioxidants essential for fighting inflammation. Almonds are one of the best sources of the antioxidant vitamin E, which can be key for staying healthy throughout your training season.
- Magnesium: Magnesium helps prevent cramps, supports energy production, and aids in bone health, which is especially important for runners who put a lot of impact on their joints. A handful of almonds provides about 20% of your daily magnesium needs!
Almonds really are a “nut”rition powerhouse, especially for runners. Now that I am convinced that I should include them more often in my diet, and if you are too, here’s some ideas for ways to include them in your diet:
- Pre-run fuel: grab a handful of almonds with a piece of fruit, like a banana or apple slices.
- Post-run recovery snack: blend almond butter into a fruit smoothie, or make a sandwich with almond butter and jam.
- On-the-go snack: keep a trail mix with almonds, dried fruit, and even a little chocolate in your bag for a quick pick me up.
- Breakfast boost: sprinkle slivered almonds on top of your hot or cold cereal, or in a yogurt parfait.
- Savory addition: add almonds into a salad for some crunch, or sauté them with vegetables.
To celebrate National Almond Day on February 16th, I am going to try incorporating almonds into my meals and snacks more often. Whether you’re in the middle of half marathon training like me or just looking for a nutritious way to power through your day, almonds are a delicious, nutrient-dense choice that your body (and taste buds) will thank you for!
What’s your favorite way to eat almonds? Let me know in the comments!
Happy Running & Happy Snacking!
RD on the Run 