A new study has found that eating almonds regularly may help you recover from exercise by reducing muscle fatigue and pain. The researchers noted that the findings, published in the journal Current Developments in Nutrition, may promote greater adherence to physical training, a topic that warrants further investigation in future studies.
The research team, which included scientists from San Diego State University in the US, studied 26 middle-aged adults who exercised one to four hours per week. For eight weeks, participants consumed either 60 grams of whole raw almonds or about 90 grams of unsalted pretzels daily. After eight weeks, participants underwent a 30-minute downhill treadmill run to induce muscle damage, after which they immediately consumed their daily intake of almonds or pretzels.
The researchers measured perceived muscle pain, muscle performance (via muscle contraction tests and vertical jumps), and blood markers of muscle damage and inflammation, such as C-reactive protein and creatine kinase.
Measurements were taken before and 24, 48, and 72 hours after treadmill running, during which time participants continued their daily intake of almonds or pretzels.
During the recovery period – up to 72 hours after the treadmill run – lower levels of creatine kinase were seen in the almond-eating group, indicating less muscle damage.
Additionally, the almond group demonstrated better muscle performance at 24 and 72 hours after the treadmill run.
Pain levels in participants who ate almonds were found to be 37% and 33% lower at 24 and 48 hours, respectively, compared to those who ate pretzels.
The authors wrote, “This study shows that 2.0 (ounces per day) of almonds reduces pain, improves muscle strength, and reduces the (creatine kinase) response to eccentric-based exercise. “
He said the results add to growing evidence about the role of almonds in post-exercise recovery.
“Almonds contain a wide range of nutrients known to support exercise recovery, including protein, antioxidants and phytonutrients. Unlike individual vitamin supplements, these nutrients are provided in a whole food package, which “may explain the benefits seen in this study.” said Mark Kern, professor of exercise and nutrition sciences at San Diego State University.
One ounce (28 grams) of almonds provides 6 grams of protein, 4 grams of fiber, 13 grams of unsaturated fat, 1 gram of saturated fat and 15 essential nutrients – including 77 milligrams of magnesium, 210 milligrams of potassium and 7.27 milligrams of iron. Of Vitamin E.
“More research is needed to understand the mechanisms of how almonds improve recovery from exercise. Strategies to improve recovery from exercise are important because if you are recovering better, you will be able to perform better in subsequent workouts. are likely to be able to train quicker – or harder –.” Kern added.
Study participants were either healthy weight or slightly overweight (body mass index or BMI between 23-30).
