It hurts here and there … Amazing results of eating almonds after exercise

Aluminum consumption has been shown to improve the speed of recovery after exercise.

A new almond study published in Current Developments in Nutrition, a food science journal published by the American Nutrition Association, found that eating two handfuls of almonds a day reduced post-exercise pain and muscle damage and muscle performance better.

Several studies have already reported on the effects of almonds on fatigue and exercise metabolism, as well as the effects of almond consumption on muscle pain and muscle performance, but this study adds to the scientific evidence showing the positive effects of almonds on recovery after exercise.

This randomized, crossover study, sponsored by the Almond Board of California, was conducted on 26 middle-aged adults who exercised 1 to 4 hours per week and were at a healthy or overweight weight (BMI 23-30 ).

Study participants ate 2 handfuls (about 57g) of raw almonds or 3 handfuls (about 86g) of unsalted pretzels with the same calories as a control meal every day for 8 weeks. During the study period, subjects caused muscle damage by running on a treadmill downhill for 30 minutes each day and then immediately eating almonds or pretzels. Study participants continued the recovery process by eating almonds or pretzels daily for three days after the treadmill run.

The research team measured participants’ muscle pain perception, muscle performance (isokinetic torque test and vertical jump assessment), and biochemical markers of muscle damage and inflammation (creatine kinase, C-reactive protein) before and 24, 48, and 72 hours after treadmill running. , myoglobin, and antioxidant capacity) were measured.

As a result, the aluminum consumption group showed a recovery effect, including a decrease in creatine kinase (CK) levels, an indicator of muscle damage, for up to 72 hours after exercise.

CK levels decreased faster after 72 hours, suggesting that the speed of recovery may increase.

At the same time, no significant differences were observed in other biochemical markers such as C-reactive protein, myoglobin concentration, and antioxidant capacity. The researchers emphasized that because this study was conducted on nonsmoking adults with a healthy weight or mild obesity who exercised 1 to 4 hours per week, the same results may not apply to people of different ages or physical conditions.

“This study provides insight into how almonds may contribute to supporting post-exercise recovery,” said Mark Kurn, Ph.D., director of exercise nutrition at San Diego State University. these nutrients promote recovery after exercise,” he explained. “When eaten as a whole food, almonds may have greater benefits than isolated vitamin supplements,” he said.

Dr. Kurn emphasized, “Only when you recover well after a workout can you avoid difficulty in the next workout and increase the intensity, so recovery strategies are very important.”

Kang Jae-heon, professor of family medicine at Kangbuk Samsung Hospital, also said, “Almonds are rich in protein, healthy fats, vitamin E, minerals and fiber, and the brown skin of almonds contains polyphenols that help control on inflammation and oxidative. pressure.” “Eating almonds regularly can reduce post-exercise fatigue and aid in muscle recovery,” he explained.

A handful (28g) of almonds contains a total of 15 essential nutrients, including 6g of protein, 4g of dietary fiber, 13g of unsaturated fat, 1g of saturated fat, and 7.27mg of vitamin E (67% of the daily intake for Koreans).

Lee Mi-na, Hankyung.com reporter [email protected]