Forget shakes, herbs, and high-tech energy boosters: The single best supplement for a guy's diet is a handful of nuts. Besides being known for helping fuel athletes through long days of climbing and skiing, nuts can help fight obesity and high blood pressure when added as a snack to a healthy diet. Recent studies have shown that nuts can decrease rates of heart disease and cancer and even extend life expectancy. But don't just reach for the peanut bowl: There's a science behind which nuts to eat and when to eat them.
Rules for snacking on nuts
• The recommended serving size for nuts is about a handful, or roughly one ounce. This is also all you need to get the energy-boosting and nutritional benefits.
• Although nuts are high in calories, they actually raise metabolism slightly with regular consumption. In one study, resting expenditure increased by 11 percent. If you're counting calories, reach for pistachios if possible and avoid high-calorie macadamia nuts.
• To avoid sodium, stick to plain, raw, or shelled nuts.
Credit: Getty Images