If you’re working hard at the gym to build muscle, there’s one superfood you should definitely include in your diet: almonds.
A study published in Current Developments in Nutrition by the American Society for Nutrition demonstrates that consuming two handfuls of almonds daily can significantly impact workout recovery. Almonds help reduce post-exercise soreness and muscle damage while improving muscle performance.
The study focused on middle-aged adults with healthy or slightly overweight body types who exercise 1-4 hours per week.
Participants consumed either two handfuls of raw almonds or three handfuls of unsalted pretzels (matched for calories) daily over eight weeks. They then completed a 30-minute downhill treadmill run to induce muscle strain, followed by additional almond or pretzel intake. This snack regimen was maintained for three days during the recovery period.
Researchers measured muscle soreness, performance, damage, and inflammation markers 24, 48, and 72 hours before and after the treadmill session. The group consuming almonds showed a more rapid decline in creatine kinase (CK) levels—indicating reduced muscle damage—up to 72 hours post-exercise.
Participants experienced faster recovery, improved muscle performance 24 and 72 hours post-workout, and reduced pain 24 and 48 hours after eccentric contractions.
Dr. Mark Kerr from San Diego State University’s Exercise Nutrition Department emphasized the importance of adequate recovery after a workout, noting that it is crucial for preventing strain and improving performance in future sessions.
Almonds are highly nutritious, providing protein, healthy fats, vitamin E, minerals, and fiber. Even the brown skin contains polyphenols that help reduce colon inflammation and oxidative stress.
This study marks a significant development for fitness enthusiasts, highlighting almonds as a valuable asset for post-workout recovery. The findings are expected to generate interest in the health community, and the research team is already planning further studies on the benefits of almonds.
Overall, almonds are more than just a snack—they’re a beneficial addition to your workout routine.
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