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A new study found that eating almonds regularly can help you recover from exercise by reducing muscle fatigue and soreness. The study was published in the journal Current Developments in Nutrition and included researchers from the San Diego State University in the US. The findings of the study say that almonds could promote greater adherence to physical training.

The researchers studied 26 middle-aged adults who exercised one to four hours per week. For eight weeks, participants consumed either 60 grams of whole raw almonds or about 90 grams of unsalted pretzels daily. After eight weeks, participants underwent a 30-minute downhill treadmill run to induce muscle damage, immediately consuming their daily serving of almonds or pretzels afterwards.

The team then measured perceived muscle soreness, muscle performance (through a muscle contraction test and vertical jump) and blood markers of muscle damage and inflammation, such as C-reactive proteins and creatine kinase. These measurements were taken before the treadmill run and at 24, 48, and 72 hours afterwards, during which participants continued their daily intake of almonds or pretzels.

The results of the study found that during the recovery period, up to 72 hours after the treadmill run, the group consuming almonds showed lower levels of creatine kinase, indicating less muscle damage. Also, the almond group demonstrated better muscle performance at both 24 and 72 hours following the treadmill run.

Pain levels in participants who ate almonds were found to be about 37% and 33% lower at 24 and 48 hours, respectively, compared to those consuming pretzels. The authors of the study wrote, “This study demonstrates that 2.0 (ounces per day) of almonds modestly reduces pain, better maintains muscle strength, and reduces the (creatine kinase) response to eccentric-based exercise.”

The researchers said that the results of the study add to the growing body of evidence regarding almonds’ role in post-exercise recovery.

Mark Kern, a professor of exercise and nutritional sciences at San Diego State University said, “Almonds contain a wide range of nutrients known to support exercise recovery, including protein, antioxidants, and phytonutrients. These nutrients are provided in a whole food package, as opposed to isolated vitamin supplements, which may explain the benefits observed in this study.”

Kern further said, “More research is needed to understand the mechanisms behind how almonds improve exercise recovery. Strategies to improve exercise recovery are important because if you are recovering better, you are likely to be able to train sooner -- or harder -- for subsequent workouts.”

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