When you realize that muscle growth comes after your weight-lifting workout, during recovery, you understand the importance that nuts have in your diet. Nuts -- from the proletarian peanut to cashews and more exotic varieties -- are loaded with protein and antioxidants, both of which are key for muscle repair and growth.
In general, nuts also provide fiber, essential fatty acids, minerals and vitamins. Large Brazil nuts are packed with powerful antioxidants like magnesium and selenium. Unsalted almonds are a super source of calcium, while walnuts lay claim to having more omega-3 fats than any other nut.
Since not all weight lifters are carnivores, nuts provide a valuable source of protein for those who eschew red meats, poultry and even fish. That's why a post-workout peanut butter sandwich not only satisfies your hanger pangs, but also helps rebuild a stronger body.