Research has shown that for people who exercise occasionally, snacking on almonds is recommended as a staple food to help recover after intense exercise.
Published date – February 26, 2024, 12:45 p.m.
New Delhi: A new study found that eating almonds reduces the sensation of muscle soreness during recovery from exercise and improves muscle performance when attempting a vertical jump. These results expand on previous research that looked at how almonds affect muscle recovery after exercise.
In this new research study, published in Frontiers in Nutrition and funded by the California Almond Board, 25 mildly overweight middle-aged men and women ate 2 oz (57 g) of whole grains for 8 weeks. After ingestion, a 30-minute downhill treadmill running test was conducted. Raw almonds daily. The control group ate a calorie-matched unsalted pretzel snack (86 g/3 oz). The treadmill test was designed to challenge muscles to see how almonds affect muscle recovery.
The researchers measured the participants’ muscle function. Blood markers of muscle damage and inflammation. Perceived muscle soreness using a visual scale at three time points: before the treadmill test, during the treadmill test, and after the treadmill test. They also measured markers of cardiometabolic health, body composition, mood, appetite, and psychosocial assessments of well-being at baseline and after eight weeks of almond snacking.
Participants who ate almonds experienced approximately 25 percent less soreness during explosive force exercise (vertical jump challenge) during a cumulative 72-hour exercise recovery period. Reduction in perceived pain led to improved muscle performance during the vertical jump challenge in the almond and control groups. No significant differences were observed in measures of cardiometabolic health, muscle damage/inflammation, mood states, or appetite between the almond and control groups.
The study included participants who were mildly overweight, nonsmokers, occasionally physically active, but not trained athletes. A limitation of this study is that the results cannot be generalized to populations with other demographic or health characteristics.
Dr Oliver C. Whittard, Senior Lecturer in Exercise Metabolism and Nutrition at King’s College London, said: ‘Our research shows that occasional exercise can be used as a go-to food to aid recovery after intense exercise. “This suggests that almond snacking can be recommended for people who do.” “Almonds are naturally nutritious, containing protein, good fats, and the antioxidant vitamin E. They are considered an ideal food for fitness.” One serving (28 g) of almonds contains 4 It contains g of vegetable protein, 13 g of good unsaturated fat, and only 1 g of saturated fat.
