Our daily diet is the basis of our health. This is why knowing how to integrate oilseeds into our eating habits is one of the keys to our well-being and to good muscle growth for bodybuilding enthusiasts.
What are oilseeds?
Oilseeds are nuts and seeds, whose composition rich in fatty acids due to plant proteins, can meet the daily energy and nutritional needs.
The origin of the name comes from the vegetable oil that can be extracted from this fruit or its seed, their Latin root Oleum meaning oil, hence the name oleaginous.
Why is it healthy to eat oilseeds?
Contrary to popular belief, these products are much less fattening than animal food and are equally suitable for a gain in weight than for a dry run when you are on a weight training diet.
Our body needs proteins to maintain its muscles. Rich in essential fatty acids, oilseeds are composed of Omega 3 and 6 which are essential to maintain a good metabolism. In fact, they prevent certain diseases such as cancer, considerably reduce allergies and play an essential role in a person's mood. As a general rule, it is absolutely essential to consume them.
They are also very useful for a person who practices bodybuilding by following a proper bodybuilding diet, because they have a high nutritional value, serve as an appetite suppressant and help to rebuild muscle fibers. They allow a weight loss thanks to their low glycemic index and can be used as a food base for diets.
The nutritional contributions of oilseeds
They are a capital source of energy for our body because of their high content of Omega 3 and 6 which are polyunsaturated fatty acids.
These polyunsaturated fatty acids are called essential, which means that they cannot be synthesized by the body. They must therefore be provided by certain foods, including oilseeds. Their ability to lower bad cholesterol levels contributes to the maintenance of excellent health).
For a good assimilation of proteins, it is necessary to mix oilseeds with an assortment of legumes containing amino acids, such as methionine, cystine and lysine, because they are deficient in them. Lysine is a protein that helps develop bone cells, forms antibodies and collagen.
They also contain micronutrients and minerals such as vitamins B1, B2, C and E (vitamin E is a very good antioxidant) B9 folic acids, calcium, magnesium, phosphorus and potassium.
Finally, they are rich in phytosubstances, such as phytosterols and phytho-oestrogens. These substances are plant nutrients that play an essential role in the metabolism as they help to lower cholesterol levels.
They prevent blood clotting, form good fats and by electrolyte process, they dissociate once assimilated by the body to diffuse in the muscles.
Fatty acids are divided into three categories: saturated fatty acids, unsaturated fatty acids and trans fatty acids.
When to eat oilseeds?
You can eat your almonds or other oilseeds in your post-training diet or as a snack during the day.
Saturated fatty acids are found mainly in meat and dairy products. Unsaturated fatty acids are found in fibre-rich foods such as seeds and dried fruit, they are also found in meat and dairy products. prevent the risk of cancer.
The third category is the one that our body does not need and that is nevertheless widespread in our food habits. These are the trans fatty acids, which are found in industrial food, in already prepared dishes, very harmful to health. They are the cause of several diseases, including cardiovascular diseases.
List of fruits and oilseeds
Oilseeds are made up of dried fruits and seeds.
Dried fruits are generally oleaginous nuts:
- Nuts (pecans, cashewmacadamia nuts, etc.)
- The pinions
Oilseeds are :
- Pumpkin seeds
- Corn seeds
- Sunflower seeds
- Hemp seeds
- Sesame seeds
Vegetable oils are also part of the oilseeds and are an excellent source for building body fat.
- Olive oil
- Rapeseed oil
- Sunflower oil
To preserve your oilseeds, you must keep them dry. This is the main precaution to respect if you want to keep them for a long time. Prefer well closed jars and shelter them from any source of strong light.
A little nutritional advice, if you want to be able to take advantage of their benefits over time, make a puree of them (for example a peanut puree or an almond puree) because their conservation will only be longer, the almond puree is a real delicacy, very popular during snacks. You can read more about peanut butter here.
If you notice a thin layer of oil settling on the surface, simply stir the mixture to enjoy this delicious dish.
Their benefits for sportsmen and for bodybuilding
When we talk about bodybuilding, we can't ignore oilseeds because they contain good fat, more precisely they are composed of lipids, an essential element for the muscle gain and increased performanceThe benefits of almonds have been proven by top athletes.
They also help to rebuild muscle faster, especially during post training, it is recommended to consume them because their attributes allow a rapid muscle building.
This is due to the presence of arginine which is composed of nitric oxide, which plays a major role in increasing blood flow, thus facilitating the diffusion of nutrients in the body.
They prevent catabolism (muscle loss) thanks to their high level of essential amino acids.
Oilseeds are part of a healthy diet, they provide essential macronutrients and nutrients for our daily caloric needs. Knowing how to integrate them into our food plans during our bodybuilding programs is the guarantee of effective bodybuilding exercises.
However, be careful not to overeat because the calories can rise very quickly. Indeed, eating this kind of food can lead you not to stop without even realizing it. This is why, before eating them, I advise you to prepare your portion. This will make it easier to control your oilseed consumption.
For people who want to gain muscle and therefore gain weight, they can consume oilseeds by adding them to their own homemade gainers and mixing it all together. They will help increase testosterone, which will be interesting for your mass gain. Feel free to check out this article: What is the use of gainers in bodybuilding?
For people following a fat loss diet, it is essential to keep good lipids to have a good hormonal balance and avoid catabolism during the diet.
Choosing the best oilseeds
Almonds are one of the foods with the highest magnesium, calcium and phosphorus content, very good for the nervous system, these calorie-rich almonds are recommended for good weight gain and the development of muscle mass. Moreover, almonds and cashew nuts are the most consumed by sportsmen and women.
Cashew nuts, among all other fruits, are considered to contain the most fat, so it is advisable to consume them in moderation. Very enriching for people with a weak immune system who would like to gain muscle.
Peanuts, including peanuts, are among the oilseeds that are full of protein and are very rich in calories and amino acids.
Coconuts are rich in trace elements and are not allergenic.
Brazil nuts help to increase testosterone thanks to their high selenium content.
Pumpkin seeds protect against prostate enlargement and bladder infections.
Pine nuts are made up of phosphorus and iron, which guarantees a supply of energy.
Pistachio helps to reduce bad cholesterol by preserving good cholesterol.
Sesame seeds help regulate hormones, thanks to vitamin B6, which promotes the secretion of dopamine and serotonin, known as pleasure and good mood hormones.
All of these foods are useful for physical activity and should be eaten without salt or roasted in order to benefit from their caloric intake and maintain their nutritional advantage, otherwise they would be useless for health.
Here is a table with the best oilseeds and their caloric values.
|For 10 grams of||Number of calories|
|Calories cashew nuts||63|
|Calories Brazil nuts||70|
|Calories pumpkin seeds||44|
|Calories pine nuts||67|
|Calories sesame seeds||57|
Whether it is for the gain of mass or for the dry in bodybuilding, the oleaginous will be good to consume. However, be careful not to go overboard.
Want a program to follow?
Now that you know the benefits of these foods, don't hesitate to consume them before and after your workouts in moderation of course.
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