Recent scientific research suggests that consuming almonds after workouts may help reduce inflammation and soreness and promote faster recovery.
Almonds are an incredibly popular snack due to their crunchy texture and distinct flavor. Not only are they pleasurable to eat, but they are also highly nutritious. They are a great source of protein, healthy fats and dietary fiber, among other important nutrients. Eating almonds regularly can have multiple health benefits, from reducing heart disease risk to improving cognitive functioning. Almonds can be enjoyed individually as a snack or incorporated into various dishes for added nutrition.
Are almonds good for you, and does it have anything to do with physical fitness?
New research, recently presented in Frontiers in Nutrition, suggests that almonds have fitness benefits in addition to their health advantages. The study involved 64 adults divided into two groups--one that consumed almonds and one which consumed a calorie-equivalent cereal bar. Results indicated the almond group had better muscle recovery than the group who consumed the cereal bar; this included reduced post-exercise fatigue, tension and higher levels of strength, as evidenced by biomarkers. They also experienced lower soreness.
The subjects consumed two ounces of almonds (or approximately 46 individual nuts) every day for four weeks to evaluate the effect of post-workout almond consumption on muscle recovery.
David C. Nieman, DrPH, FACSM—the lead author of the study, a professor and principal investigator at the Human Performance Laboratory at Appalachian State University—explains that people have a tendency to treat food as if it were a pill or expect magical effects from it, which doesn't work. He states that health researchers have observed that dietary changes will incur health benefits by following the same pattern consistently, and his team's research also revealed recovery benefits.
The researchers monitored levels of metabolites, which act as biomarkers of fatigue or inflammation in muscles, in the subjects' blood and urine prior to the experiment, immediately after a 90-minute workout session and for four days afterward.
Dr. Nieman observed that the almond intake increased a beneficial metabolite and decreased an undesirable one, which was unlikely to happen by chance. Further, this shift in production regulated immunity, energy, and inflammation.
The almond group showed higher strength measurements and better reports from the participants.
Dr. Nieman was among the independent researchers who conducted a study funded by the Almond Board of California. Roxana Ehsani, RD, CSSD, a board- certfied sports dietitian, believes its methodology and results are valid.
Information that interests you about almonds and their role in recovery after exercise
According to Dr. Farah Kavehzi-Esahi, it has been demonstrated that consuming whole foods such as almonds can help facilitate post-exercise recovery. Therefore, there is no need to rely on heavily processed products for post-workout nutrition replenishment.
After exercise, it is unnecessary to consume heavily processed foods to obtain adequate nutrients for recovery, according to Roxana Ehsani, RD, CSSD.
Research suggests that almonds may have had a positive effect due to their carbohydrates, protein, fat, phosphorus, calcium, and magnesium content.
Ehsani states that magnesium and calcium are beneficial for muscle function, while Dr. Nieman highlights vitamin E, amino acids, and polyphenols in almond skins as potential contributors to the advantageous qualities of almonds.
Medical advice urges eating almonds.
Dr. Nieman hopes his study will make people see nutritious foods as essential for exercise preparation and recovery instead of sports drinks or protein powders. The article has been viewed highly on the Frontiers in Nutrition website, residing in the top five percent of articles. This could be linked to an increase in optimization culture, prioritizing physical fitness by viewing bodies as machines that can be tuned for maximum results.
Dr. Nieman suggests that almonds can be used to optimize health benefits.
According to Dr. Nieman, exercising can aid in reducing stress levels.
