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A recent study published in Frontiers in Nutrition and funded by the Almond Board of California has revealed promising findings regarding the benefits of consuming almonds for exercise recovery and muscle performance. The study builds upon previous research and suggests that incorporating almonds into the diet can alleviate feelings of muscle soreness and enhance muscle function following strenuous physical activity.
Conducted by researchers at Kings College London, the study involved 25 mildly overweight middle-aged men and women who were occasional exercisers. Participants were divided into two groups: one group consumed 57 grams (two ounces) of whole raw almonds daily, while the control group consumed a calorie-matched snack of unsalted pretzels. After eight weeks of the dietary intervention, participants underwent a 30-minute downhill treadmill run test designed to induce muscle damage.
Throughout the study, researchers assessed participants’ muscle function, blood markers of muscle damage and inflammation, and perceived muscle soreness using visual scales. They also measured various aspects of cardiometabolic health, body composition, mood, appetite, and well-being.
The results showed that participants who consumed almonds experienced a significant reduction in muscle soreness during the 72-hour exercise recovery period following the treadmill run test. This reduction in perceived soreness translated to improved muscle performance during a vertical jump challenge compared to the control group. Notably, there were no significant differences in measures of cardiometabolic health, muscle damage, mood, or appetite between the almond group and the control group.
Dr. Oliver C. Witard, Senior Lecturer in Exercise Metabolism and Nutrition at Kings College London, emphasized the significance of these findings, stating, “Our study suggests that snacking on almonds can be recommended to occasional exercisers as a go-to food to help fitness recovery after strenuous exercise.” He highlighted almonds’ nutritional benefits, including protein, good fats, and antioxidant vitamin E, making them an ideal food for fitness enthusiasts.
The study’s lead researcher, Dr. Witard, noted that the findings are encouraging and may promote adherence to exercise programs among individuals unaccustomed to physical activity. With one ounce (28 grams) of almonds providing essential nutrients like fiber, magnesium, potassium, and vitamin E, almonds serve as a convenient and nutritious snack for individuals leading healthy, active lifestyles.
In conclusion, the study suggests that incorporating almonds into the diet can aid in exercise recovery, reduce muscle soreness, and improve muscle performance, particularly among mildly overweight, middle-aged adults. These findings contribute to our understanding of the role of almonds as a functional food in supporting exercise tolerance and overall well-being.
