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A new study suggests that eating almonds may help reduce muscle soreness and fatigue following exercise, potentially improving recovery time and boosting workout performance. The findings, published in Current Developments in Nutrition, reveal that almonds’ nutritional benefits could make them a valuable addition to an athlete’s recovery regimen.
The study, conducted by researchers from San Diego State University, involved 26 middle-aged adults who engaged in moderate exercise (ranging from one to four hours per week). Over an eight-week period, participants consumed either 60 grams of whole raw almonds or approximately 90 grams of unsalted pretzels daily. After the study period, the participants underwent a 30-minute downhill treadmill run designed to induce muscle damage, followed by their assigned snack.
Researchers assessed several factors related to muscle recovery, including perceived soreness, muscle performance, and blood markers of muscle damage and inflammation. These measures were taken before the treadmill run and at 24, 48, and 72 hours afterward.
The results showed that participants who consumed almonds experienced significantly lower levels of creatine kinase, a marker of muscle damage, indicating less tissue breakdown. Additionally, those in the almond group showed better muscle performance, measured through vertical jumps and muscle contraction tests, at both 24 and 72 hours post-exercise.
Pain levels were also notably reduced in the almond group. At 24 and 48 hours after the treadmill run, participants who ate almonds reported 37% and 33% less muscle pain, respectively, compared to those who ate pretzels.
According to Mark Kern, a professor of exercise and nutritional sciences at San Diego State University, the findings highlight almonds’ potential as a post-exercise recovery aid. “Almonds contain a wide range of nutrients known to support exercise recovery, including protein, antioxidants, and phytonutrients,” Kern explained. “These nutrients are provided in a whole food package, which may explain the benefits observed in this study.”
Almonds are rich in protein, fiber, healthy fats, and essential vitamins and minerals, including magnesium, potassium, and vitamin E. One ounce (28 grams) of almonds provides 6 grams of protein, 4 grams of fiber, and 13 grams of unsaturated fats, making them a nutrient-dense snack for muscle recovery.
However, the researchers caution that more studies are needed to fully understand the mechanisms behind almonds’ positive impact on recovery. Kern emphasizes that improving recovery can lead to quicker returns to training, allowing athletes to train harder and more effectively.
This study adds to the growing body of evidence supporting almonds’ role in exercise recovery, suggesting that simple dietary changes could help athletes and fitness enthusiasts improve performance and minimize recovery time after intense physical activity.
