Go ahead and snack on those almonds.
For years, fitness professionals have recognized the role of proper nutrition in supporting exercise recovery and performance. However, not all foods provide the same benefits, leaving many uncertain about the best choices for their post-workout routine.
Now, new research shows that consuming two ounces (57g) of almonds daily for eight weeks modestly reduced pain ratings, helped maintain muscle strength, and reduced muscle damage after exercise.
The study, published in Current Developments in Nutrition, followed 26 adults who exercised 1 to 4 hours per week and had a BMI between 23 and 30. Participants were randomly given either two ounces (57g) of almonds or a calorie-matched portion of pretzels to eat daily for eight weeks.
After each phase, the participants did a 30-minute downhill treadmill run to induce muscle damage and continued eating their assigned snacks for three days. Overall, the almond group showed improved muscle repair markers and experienced less fatigue compared to the pretzel group.
“Almonds contain a wide range of nutrients…These nutrients are supplied in a whole food package versus isolated vitamin supplements which may contribute to the almond benefits observed in this study,” said lead researcher Dr. Mark Kern.
The study focused on non-smoking adults who exercised 1 to 4 hours per week and were at a healthy or mildly overweight weight. As a result, the findings may not apply to other groups.
Dr. Kern also noted that “more research is needed” to better understand how almonds improve exercise recovery.