Almonds and Experimental Testing
Frontiers in nutrition published a new study to see if almonds can improve recovery after exercise.
This small study examined 64 adults aged 30 to 65 years who did not do resistance training regularly. The adults were randomly divided into two groups.
* Eat 2 ounces of Almonds (about 45 Almonds)
* Eat a cereal bar that has the same number of calories
Participants were required to exercise for 90 minutes after consuming their snack food every day for 4 weeks. This 90-minute session included bench press, leg strength tests and a sprint for 30 seconds. It also included a shuttle run of 50 meters, a vertical leap test, etc.
After the exercise, researchers collected urine and blood samples for each participant. They also took follow-up samples daily over the next four days.
Almonds Helped More Than Cereal Bars
The intense workout was expected to cause delayed-onset muscle soreness , inflammation, decreased energy and strength on the next day, as well as minor mood disorders.
The results showed that those who consumed almonds felt less tension and fatigue than the group eating cereal bars. The almond group had also higher levels of back and leg strength and lower levels in blood of muscle damage markers.
The study also found that people who ate almonds showed a greater metabolic response during the workout. This was shown by the level of beneficial compounds in the blood and urine.
The Power of Almonds
What makes almonds such a special food for muscle recovery?
Almonds contain antioxidants, healthy fats and protein. They also improve your overall health.
Almonds also contain magnesium which is important for muscle function. It can reduce soreness in the muscles after exercising. Almonds contain vitamin E which is known to reduce oxidative stresses in the body. This leads to a faster recovery and less muscle damage.
Almonds: Superfood for Muscle Regeneration?
According to the results of this research, almonds may play a role in helping you recover after exercise.
It is important to recognize that the study has some limitations.
The study was small, with 64 participants and lasted only 4 weeks. It is necessary to conduct further research to understand the effects of almonds on the recovery of muscle tissue, and to determine the ideal amount of almonds to consume for maximum benefits.
In future studies, it may be necessary to compare almonds with similar foods. Other nuts and seeds could also provide similar benefits.
