Crack Open Faster Recovery: New Study Reveals Almonds’ Power to Boost Post-Workout Healing

According to a new study on almonds published this month, regular consumption of almonds can reduce pain and muscle damage after exercise, improve muscle performance and aid recovery. In particular, eating foods that reduce muscle fatigue and soreness after exercise also makes you more likely to maintain your exercise routine.

The results of this study add to the scientific evidence demonstrating the positive effects of almonds on post-exercise recovery. Several studies have already investigated the effects of almonds on exercise fatigue and metabolism, as well as the effects of almond consumption on muscle soreness and muscle performance.

This randomized, crossover study, sponsored by the Almond Board of California and published in Current Developments in Nutrition, a food science journal published by the American Society of Nutrition, was conducted in participants with healthy weight or mild obesity who had exercised for 1 4 hours a day. week The study was conducted on middle-aged adults with a BMI between 23 and 30). Study participants ate 2 handfuls (about 57 g) of raw almonds or 3 handfuls (about 86 g) of unsalted pretzels with the same calorie content per day for 8 weeks. After this period, there was a 4-week rest period, then muscle damage was induced by running on a downhill treadmill for 30 minutes, and then the subjects were allowed to eat almonds or pretzels again. Study participants continued the recovery process by consuming the snack every day for three days even after running on the treadmill.

The research team measured participants’ perception of muscle pain, muscle performance (isokinetic torque test and vertical jump assessment) and biochemical indicators of muscle damage and inflammation (creatine kinase, C-) before and 24, 48 and 72 hours after running on the treadmill. reactive proteins, myoglobin and antioxidant capacity were measured).

The study found that those who consumed almonds had ▲reduced levels of creatine kinase (CK), an indicator of muscle damage, up to 72 hours after exercise ▲CK levels decreased more rapidly after 72 hours, suggesting a possible greater speed of recovery ▲ after 24 and 72 hours Improved muscle performance ▲The recovery effect was demonstrated by reducing pain intensity for 24 hours (37% reduction) and 48 hours (33% reduction) after maximum eccentric contraction .

Meanwhile, no significant differences were observed in other biochemical indicators such as C-reactive protein, myoglobin concentration and antioxidant capacity. The researchers pointed out that because this study was conducted on nonsmoking adults of healthy weight or mild obesity who exercised 1 to 4 hours per week, the same findings may not apply to people of different ages or physical conditions.

“This study provides insight into how almonds may aid post-exercise recovery,” said Dr. Mark Kern, professor of exercise and nutritional sciences at San Diego State University. “Almonds contain a variety of ingredients that aid recovery, such as proteins, antioxidants and phytonutrients, so these nutrients can aid recovery after exercise. Dr. Kurn also added that, when consumed as a whole food, almonds can have greater benefits than isolated vitamin supplements.

A handful (28 g) of almonds contains a total of 15 essential nutrients, including 6 g of protein, 4 g of dietary fiber, 13 g of unsaturated fat, 1 g of saturated fat and 7.27 mg of vitamin E (67 % of standard daily intake for Koreans). It is well known as an ideal healthy snack for people.

“Strategies to support recovery are very important because better recovery after exercise allows you to start your next workout sooner or more intensely,” said Dr. Kurn