A recent study has revealed that incorporating almonds into one’s diet can significantly alleviate muscle soreness during exercise recovery, leading to enhanced muscle performance, particularly in tasks like vertical jumps. This study, published in Frontiers in Nutrition and sponsored by the Almond Board of California, builds upon previous research examining the effects of almonds on post-exercise muscle recovery.
The research involved 25 middle-aged individuals who were mildly overweight. Over the course of eight weeks, participants consumed 57g (equivalent to two ounces) of whole raw almonds daily. A control group consumed a calorie-matched snack consisting of unsalted pretzels (86g/three ounces). Following this period, all participants underwent a 30-minute downhill treadmill run test designed to induce muscle damage, allowing researchers to evaluate the impact of almonds on muscle recovery.
Throughout the study, researchers assessed various factors, including muscle function, blood markers of muscle damage and inflammation, perceived muscle soreness using a visual scale, and markers of cardiometabolic health. Additionally, participants’ body composition and psycho-social assessments of mood, appetite, and well-being were evaluated at baseline and after the eight-week almond-snacking period.
Results indicated that individuals who consumed almonds experienced a remarkable 25 percent reduction in muscle soreness during the 72-hour exercise recovery period following the treadmill test. This reduction in perceived soreness correlated with improved muscle performance during a vertical jump challenge compared to the control group. Notably, no significant differences were observed in measures of cardiometabolic health, muscle damage/inflammation, mood state, or appetite between the almond group and the control group.
It’s important to note that the study’s participants were non-smokers who were mildly overweight and moderately physically active but not trained athletes. However, it’s essential to recognize that these findings may not be applicable to populations with different demographic and health characteristics.
