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- or post-gym snack.
Walnuts are also packed with energy: A one-ounce serving has about 200 calories. Most of that energy comes from its protein and fat (21 grams), both of which help fuel the body.
When you’re exercising for a long time, fats help provide energy, regulate your body temperature, and protect your organs. Because of that, walnuts are a great way to fuel up on the go when you’re doing a lot of calorie-intensive movement like hiking, moving boxes, or distance running.
With Dinner
Having a few walnuts with dinner could help improve your sleep quality, according to some research. A small study found that people who ate 40 grams of walnuts with dinner for eight weeks slept better and were less drowsy during the daytime than people who didn’t eat walnuts.
Walnuts contain melatonin, a hormone that regulates sleep, and tryptophan, a chemical that your body uses to create melatonin. Researchers suggest that walnuts can increase levels of these sleep-promoting substances in your body, which could explain why they may help you feel more rested.
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Other Benefits of Eating Walnuts Any Time
Making a healthy serving of walnuts a regular and consistent part of your diet may bring about several other health benefits:
- Improved digestion: Walnuts can help boost the healthy bacteria in your gut, according to a study in which participants ate 43 grams of walnuts each day for eight weeks. Your gut bacteria supports critical bodily functions, including your immune system, metabolism, and brain.
- Healthier cholesterol levels: Walnuts are great for heart health, due to the huge amount of healthy fats in them. A 30-gram serving of walnuts contains 17.7 grams of healthy unsaturated fats. One study found that older adults who ate a half-cup of walnuts daily had lower low-density lipoprotein (LDL, or “bad”) cholesterol levels.
- Decreased heart health risks: Walnuts have also been associated with a lower risk of stroke and heart disease. If you’re trying to live a heart-healthy lifestyle, consider eating more of these nuts.
- More balanced mood: A study found that college students who consumed 56 grams of walnuts daily reported lower depression, less stress, and better overall mental health. Researchers suggested these benefits may be because walnuts have lots of omega-3 fatty acids, which have been shown to reduce depression.
- Healthy aging and longevity: A small study of 20 older men found that walnuts helped them build muscle strength, improve balance, enhance cognitive functioning, and sleep better. Other research has not found the same benefits of walnuts on cognitive health, however, so further study is needed.