Superfood nut has more protein than eggs for training and weight loss

Some of the biggest weight gain diets for training insist on people upping their egg intake to increase protein for muscle mass. Who can forget Sylvester Stallone’s Rocky downing raw eggs in his training?

And protein is an essential part of many weight loss diets because eating it keeps people filling fuller for longer and less likely to want to snack. There are a number of other health benefits from protein listed below - but rather than eating eggs, there are alternatives - including one kind of nut which actually has more protein in it than eggs.

Almonds have been recommended for muscle gain due to its protein content, which also provides other essential nutrients that enhance performance and recovery after physical activity.

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While a medium egg contains approximately 6 grams of protein, a 30-gram serving of almonds (about 20 units) provides around 7 grams of protein. Additionally, its nutritional profile includes healthy fats, vitamin E, magnesium, and fibre, making it a more complete option for those looking to improve their diet and physical performance.

The high protein content of almonds makes them a key food for those who exercise. Besides aiding in muscle repair, their combination of nutrients promotes recovery, regulates energy levels, and combats oxidative stress produced during intense activity.

Dr Sarah Berry, associate professor in nutritional sciences at King’s College London, chief scientist at Zoe, and co-author of the study, has hailed the benefits of snacking on almonds. Having a healthy meal is always going to be good for you, but findings from the study found that people are “undoing” the benefits of nutritional meals by having unhealthy snacks such as crisps and biscuits. So swapping these out for healthier snacks will benefit our bodies.

A handful of almonds contain “healthy fibres and fats” and although they are high-fat, they aren’t “absorbed in the same way” as other high-fat foods. Dr Sarah explained: “We know from the research I’ve done that if you eat almonds, about 30 per cent of the calories on average are excreted because of the almond’s food ‘matrix’ or structure, so they’re a great satisfying snack.”

Tim Spector, who led the study, and professor of genetic epidemiology at King’s College London has also warned about the detriment ultra processed foods (UPFs) have on our waistline. Foods are usually classed as UPFs if they include five or more ingredients that aren’t considered as ‘cooking’ ingredients - things such as sweeteners, colours, preservatives and emulsifiers.

“The proportion of people with a high waist circumference has been increasing over time, and ultra-processed foods (UPFs) are a major culprit. These contribute to overeating and weight gain, and there is a lack of government action in taking strong measures to reduce our consumption of UPFs,” he explained.

Beyond proteins for training, almonds offer other health benefits such as for heart health because the monounsaturated fats help reduce LDL cholesterol and protect the cardiovascular system. For weight loss the combination of proteins, fibre, and healthy fats make people feel full, which can help avoid overeating.