Almonds (20 – 24 nuts): 160 calories, 14 grams fat, 6 grams protein
Brazil Nuts (6 – 8 nuts): 190 calories, 19 grams fat, 4 grams protein
Cashews (16 – 18 nuts): 160 calories, 14 grams fat, 4 grams protein
Hazelnuts (18 – 20 nuts): 180 calories, 17 grams fat, 4 grams protein
Macadamia (10 – 12 nuts): 200 calories, 22 grams fat, 2 grams protein
Peanuts (28 nuts): 170 calories, 14 grams fat, 7 grams protein
Pecans (18 – 20 halves): 200 calories, 20 grams fat, 3 grams protein
Pine Nuts (150 – 157 nuts): 160 calories, 14 grams fat, 7 grams protein
Pistachios (45 – 47 nuts): 160 calories, 13 grams fat, 6 grams protein
Walnuts (14 halves): 190 calories, 18 grams fat, 4 grams protein
^От колко ядки и какво съдържа една порция.

След тренировка е хубаво да се ядат храни съдържащи протеин, пилешко/пуешко месо, сварен белтък, ядки, извара, фъстъчено масло, някои пък пият смутита.