Consuming almonds may boost post-exercise muscle recovery, performance: Study


PTI, Feb 21, 2024, 5:52 PM IST

Eating almonds may reduce some feelings of muscle soreness during exercise recovery and improve performance in specific tasks, according to a small study.

In the study, published in the journal Frontiers in Nutrition, 25 mildly overweight middle-aged men and women performed a 30-minute downhill treadmill run test after eight weeks of consuming 57 grammes (two ounces) of whole raw almonds daily.

The control group ate a calorie-matched (86 grammes per three ounces) snack of unsalted pretzels. The treadmill test was designed to cause muscle damage to see how almonds affected muscle recovery.

The researchers measured participants’ muscle function; blood markers of muscle damage and inflammation, and perceived muscle soreness using a visual scale, before, during and at three timepoints after the treadmill test.

They also measured markers of cardiometabolic health, body composition, and psycho-social assessments of mood, appetite, and well-being at baseline and after eight weeks of almond snacking.

Study participants who ate almonds experienced an almost 25 per cent reduction in muscle soreness when performing an explosive power exercise (a vertical jump challenge) over the cumulative 72-hour exercise recovery period, the researchers said.

The perceived reduction in soreness translated to better muscle performance during the vertical jump challenge in the almond group versus the control, they said.

“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,” said Oliver C. Witard, Senior Lecturer at Kings College London, UK.

“Almonds are naturally nutritious with protein, good fats and the antioxidant vitamin E. They can be considered an ideal food for fitness,” Witard said in a statement.

No significant differences were observed in measures of cardiometabolic health, muscle damage or inflammation, mood state, or appetite for the almond group or the control group, according to the researchers.

The study included non-smoking participants who were mildly overweight and occasionally physically active but were not trained athletes.

A limitation of this study is that the results are not generalisable to populations with other demographic and health characteristics, the researchers said.

Sticking to an exercise routine is not easy, so finding dietary strategies to help people be — and stay — physically active is important for public health, they said.

The preliminary findings are encouraging in showing that almond snacking may promote adherence to new training programmes among people who are unaccustomed to exercise.

“The noteworthy discovery of a 25 per cent decrease in muscle soreness over the course of the 72-hour recovery period emphasises the significance of incorporating nutrient-dense foods, such as almonds, into a balanced diet to promote general health and fitness,” said Ritika Samaddar, Regional Head-Dietetics, Max Healthcare – Delhi.

“The study also highlights the potential of almonds to encourage those who are not used to exercising to stick to new training regimens,” Samaddar added.

Udayavani is now on Telegram. Click here to join our channel and stay updated with the latest news.

Top News

Ullal: Auto-rickshaw accident near Konaje claims driver’s life

Congress victory in bypolls not a clean chit to CM in MUDA case: R Ashoka

IPL 2025 | Got someone who can do captaincy job: Ricky Ponting on Shreyas Iyer

Bad timing: Fraudsters call senior Indore cop during press briefing to pull off ‘digital arrest’

Kangana says MVA lost in Maharashtra because it disrespected women

Ranbir Kapoor says he would love to remake grandfather Raj Kapoor’s ‘Shree 420’

I played with fearless mindset, took brave decisions: Yashasvi Jaiswal

Related Articles More

Mangaluru: Campco opposes WHO’s claim of arecanut being carcinogenic

10 month baby gets new heart, new life

World COPD Day: Know your lung function

As Delhi chokes with dangerous pollution levels, doctors warn of health risks for all

World Diabetes Day 2024: Kasturba Hospital Manipal Hosts Zumba Session at Malpe Beach to Raise Diabetes Awareness

MUST WATCH

Coconut Flower

Prakash Belawadi

Naxal Leader Vikram Gowda

Christmas Cake Fruit Mixing

DK Shivakumar


Latest Additions

No one has right to break law: BJP on Sambhal violence

Ullal: Auto-rickshaw accident near Konaje claims driver’s life

Congress victory in bypolls not a clean chit to CM in MUDA case: R Ashoka

IPL 2025 | Got someone who can do captaincy job: Ricky Ponting on Shreyas Iyer

Will review INDI alliance’s dismal performance in Maharashtra, says Tejashwi Yadav

Thanks for visiting Udayavani

You seem to have an Ad Blocker on.
To continue reading, please turn it off or whitelist Udayavani.