A recent study highlights the potential benefits of incorporating almonds into the diet of individuals engaging in regular physical activity. The research, focusing on the effects of almonds on post-exercise recovery, suggests that consuming almonds may help reduce muscle pain and damage while enhancing muscle performance. This investigation builds upon previous studies examining almonds' influence on exercise-related fatigue, metabolism, and muscle soreness.
The study, conducted as a randomized, crossover trial and published in Current Developments in Nutrition, was supported by the Almond Board of California. It involved 26 middle-aged participants, who were either at a healthy weight or mildly overweight and engaged in exercise one to four hours per week. Participants were assigned to consume either two ounces of whole raw almonds or a calorie-matched serving of unsalted pretzels daily for eight weeks. Following an initial eight-week period and a subsequent four-week washout phase, subjects underwent a 30-minute downhill treadmill exercise designed to induce muscle damage, after which they immediately received their designated snack. The consumption of almonds or pretzels continued for three additional days post-exercise.
Researchers assessed muscle soreness, performance, and blood markers of muscle damage and inflammation both before the exercise and at several intervals afterward. Findings indicated that the almond group experienced lower levels of creatine kinase, a marker of muscle damage, and reported modestly reduced pain. Furthermore, this group demonstrated improved muscle performance at specific post-exercise intervals. However, no significant differences were observed in other markers of muscle damage and inflammation.
Dr. Mark Kern, a professor at San Diego State University, emphasized the comprehensive nutrient profile of almonds, including protein, antioxidants, and phytonutrients, as potentially contributory to the observed benefits. Kern also highlighted the importance of further research to elucidate the mechanisms behind almonds' positive effects on exercise recovery. The study's findings suggest that snacking on almonds may support muscle recovery by reducing pain, maintaining muscle strength, and minimizing muscle damage following exercise.
Source: California Almonds