Consuming almonds diminishes muscle soreness in post-exercise recovery, according to research
A recent study funded by the Almond Board of California found that eating almonds can reduce muscle soreness after exercise, enhancing muscle function, especially in activities like vertical jumps. In this research, 25 middle-aged individuals consumed 57g (two ounces) of almonds daily for eight weeks before a treadmill test designed to induce muscle damage. Compared to the control group, which ate unsalted pretzels, the almond group showed a nearly 25% reduction in muscle soreness during a vertical jump challenge over 72 hours of exercise recovery.
The study, published in Frontiers in Nutrition, included measurements of muscle function, blood markers of damage and inflammation, and perceived soreness at various points. The almond group demonstrated better muscle performance during the vertical jump challenge, while no significant differences were observed in cardiometabolic health, mood, or appetite.
The participants were mildly overweight, occasionally physically active individuals, and the study suggests that snacking on almonds can aid fitness recovery after intense exercise for occasional exercisers. Dr. Oliver C. Witard from Kings College London noted that almonds, rich in protein, good fats, and vitamin E, can be considered an ideal food for fitness. A serving of almonds (28g) provides 4g of plant protein, 13g of unsaturated fat, and only 1g of saturated fat. However, it's important to note that the study's results may not be generalizable to populations with different demographic and health characteristics.
