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There’s so much advice about nutrition, ageing and post-exercise recovery these days that it’s enough to send you nuts. More specifically, pistachios.

These little nuts, it turns out, are one of nature’s masterpieces, a source of complete protein, fibre and other key nutrients such as magnesium and potassium that can complement an active lifestyle. This is good news for people who exercise regularly and for those looking to stay active as they get older.

As a complete protein, pistachios contain sufficient amounts of all nine of the essential amino acids that play a key role in many aspects of wellbeing, including muscle repair. This matters because the human body cannot make all the essential amino acids it requires, so they must be obtained through food. With 6g of protein per 28g serving (around 49 shelled nuts), American pistachios are a convenient snack to enjoy after exercise or, in fact, at any time of the day.

Alongside regular physical activity, a balanced diet that provides enough energy and protein is an important part of maintaining an active lifestyle – not least because protein contributes to the growth and maintenance of muscle mass.

There’s more. Sweating means you lose small amounts of potassium, a key electrolyte that contributes to normal muscle function and normal function of the nervous system.​ A serving of shelled pistachios (28g) is a high source of this essential mineral (pdf).

And it’s not just fans of the gym who can benefit from tucking in to this little nut. If you’ve hit later middle-age there’s plenty of reasons to reach for the pistachio. At this stage of life you continue to lose muscle mass, which can affect balance and metabolic health. Research shows that exercise and the right level of protein can help slow muscle loss. In the UK, the government recommends that adults should aim for around 0.75g of protein per kilo of body weight or up to 1.2g as you age. If you train regularly you may need more.

Beyond their nutritional benefits in helping people hit these targets, pistachios are a tasty and fun snack to have to hand. There’s something rewarding about splitting the shells to extract the treasure nestling inside. And the fact that you don’t simply put the nuts into your mouth one after the other, helps you eat more mindfully. Of course, pistachios are available shelled as well, and make a great on-the-go snack if you keep a handy pack in your bag.

Pistachios are endlessly versatile, too, as a recipe ingredient. You can add them to your breakfast mix, sprinkle them on salads, pound them into pesto, crack and mix them into grains or couscous and blend them into smoothie health bombs with fruit or veg and yogurt.

All this from a little nut … that punches above its weight.

The power of pistachios – head to the American Pistachio Growers website to find out more