Snack: What are the benefits of nuts during sport?

"Nuts provide athletes with valuable minerals and are a compact source of energy. But you shouldn't overdo it: a handful of nuts a day is a good compromise between nutrient and energy density."

(Robert Gorgos, nutritionist and cycling coach)

Maryland snack nuts unsalted

275 grammes, 3.89 euros

Cashew nuts and peanuts sound like a relaxing film night on the sofa. The roasted peanuts have a low fat quality, which can be a problem in larger quantities. Good: In addition to magnesium, the snack provides zinc and iron, which is often lacking in sports nutrition. Tip from expert Gorgos: "Great with a few berries."

Content 2 out of 6 points

Yes! nut-fruit mix

200 grammes, 1.59 euros

The nut-fruit mix is the cheapest mix in the test. In terms of content, it scores highly with good minerals, lots of magnesium and plenty of sugar and fat. "Very good on longer tours when maximum performance is not required," says expert Gorgos. He advises soaking the mix overnight, which makes it easier to absorb nutrients before training.

Content 4 out of 6 points

Alnatura Good Mood Mix

150 grammes, 3.49 euros

"I see the mixture more as a sweet," says our nutrition expert Robert Gorgos. In addition to potassium and magnesium, chocolate and dried fruit provide quickly digestible sugar. In combination with the nuts, the mix is solid on long tours because of the high-quality ingredients. Positive: the Alnatura mix is the only organic product in the test.

Content 3 out of 6 points

Alesto walnut kernels, untreated

100 grammes, 1.99 euros

Walnuts don't just have a lot to offer at Christmas. Thanks to omega-3 fatty acids, the nut has an anti-inflammatory effect and therefore helps with regeneration after sport. They are also considered a real brain booster, perhaps due to their special shape. "Walnut kernels are a great ingredient for salads or muesli," recommends expert Gorgos.

Content 6 out of 6 points

You can read this article or the entire BIKE 10/2018 issue in the BIKE app (iTunes and Google Play) or buy the issue in the DK shop reorder:

Read in the Apple App Store
Read in the Google Play Store
Order in the DK-Shop