Eating two handfuls of almonds a day reduces pain, maintains strength, and speeds recovery after exercise by reducing muscle damage.
According to a new almond study published this month, regular consumption of almonds may reduce pain and muscle damage after exercise, improve muscle performance, and aid in recovery. In particular, eating foods that reduce muscle fatigue and soreness after exercise makes people more likely to maintain their exercise routine.
The results of this study add to the scientific evidence showing the positive effects of almonds on recovery after exercise. Several studies have already examined the effect of almonds on fatigue and exercise metabolism, as well as the effect of almond consumption on muscle pain and muscle performance.
This randomized study, sponsored by the Almond Board of California and published in Current Developments in Nutrition, a food science journal published by the American Nutrition Association, was conducted on healthy weight or mildly obese participants who used 1 to 4 hours each time. The study was conducted on middle-aged adults with a BMI of 23-30). Study participants ate 2 handfuls (about 57 g) of raw almonds or 3 handfuls (about 86 g) of calorie-equivalent unsalted pretzels each day for 8 weeks. After this period, there was a 4-week rest period, and then muscle damage was induced by running on a treadmill downhill for 30 minutes, and then the subjects were allowed to eat almonds or pretzels again. Study participants continued the recovery process by eating a snack every day for three days even after running on the treadmill.
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-) before and 24, 48, and 72 hours after after treadmill running. reactive protein, myoglobin, and antioxidant capacity) were measured.
The study found that those who ate almonds had ▲ reduced creatine kinase (CK) levels, a marker of muscle damage, for up to 72 hours after exercise ▲ CK levels decreased faster after 72 hours, suggesting possible higher speed of recovery ▲ after 24 and 72 hours Better muscle performance ▲The effect of recovery has been shown in reducing pain levels for 24 hours (37% reduction) and 48 hours (33% reduction) after the greatest contraction.
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 gives us insight into how almonds can help with post-exercise recovery,” said Dr. Mark Kern, San Diego State University professor of exercise and nutritional science, antioxidants, and phytonutrients. so these nutrients can promote recovery after exercise. Dr. Kurn also said that almonds may have greater benefits when eaten as a whole food than other vitamin supplements.
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).
“Strategies to support recovery are very important because better recovery after exercise allows you to start your next exercise faster or more intensely,” said Dr. Kurn
2024-11-01 04:50:00
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