Key Takeaways

Walnuts are a high-energy food, packed with healthy fats and protein.

They’re great before and after a workout and during long physical activities.

They may also improve sleep if you eat them with dinner.

Walnuts are an excellent health food with several benefits. If you’re adding walnuts into your diet—guidelines suggest eating 5 ounces of nuts, seeds, and soy each week—the exact timing of when you eat them may not matter significantly.

However, there are times when walnuts might be especially beneficial.

Before, During, or After a Workout

Walnuts are a good source of protein . A 30-gram serving (equal to about one ounce) of walnuts contains 4.4 grams of protein.

Eating protein before or after a workout can help facilitate muscle gain, making walnuts a good pre-

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