Training booster of the week: Cashew nuts – more than just a source of protein

Anyone looking for the perfect snack on long rides will sooner or later turn to nuts – and shouldn’t underestimate the cashew. Strictly speaking, it isn’t a nut at all, but the kernel of a stone fruit that originally comes from Brazil. What makes them interesting for cyclists lies in their nutritional composition. Cashew kernels provide around 21 per cent plant-based protein – a considerable amount that supports the maintenance and development of muscle mass. An adequate protein intake is crucial for recovery, particularly after intense training sessions.

Minerals and unsaturated fatty acids

Added to this are magnesium (258 mg per 100 g) and potassium (689 mg) – two minerals that play a key role in muscle contraction and electrolyte balance. People who sweat a lot lose precisely these substances. The unsaturated fatty acids also provide a source of energy that is welcome on long rides.

The catch: with around 618 kcal and just under 47 per cent fat per 100 grams, cashews are calorie-dense. A handful as a snack is ideal – you shouldn’t eat more than that on a day-to-day basis. If you eat them specifically around the time of your ride, you can benefit from their advantages without upsetting your energy balance.