A new study published in the journal Frontiers in Nutrition has found that eating almonds may reduce some feelings of muscle soreness during exercise recovery and improve performance in specific tasks. The study included non-smoking participants who were mildly overweight and occasionally physically active but were not trained athletes.
"Our study suggests that snacking on almonds can be recommended to occasional exercisers as a go-to food to help fitness recovery after strenuous exercise," said Oliver C. Witard, Senior Lecturer at Kings College London, UK. "Almonds are naturally nutritious with protein, good fats, and the antioxidant vitamin E. They can be considered an ideal food for fitness," Witard said.
In the study, 25 mildly overweight middle-aged men and women performed a 30-minute downhill treadmill run test after eight weeks of consuming 57 grams (two ounces) of whole raw almonds daily. The participants experienced an almost 25 per cent reduction in muscle soreness when performing an explosive power exercise like a vertical jump challenge over the cumulative 72-hour exercise recovery period, the researchers found.
The study highlights the importance of a good diet for overall health
The researchers have said that sticking to an exercise routine is not easy, so finding dietary strategies to help people be -- and stay -- physically active is important for public health. "The noteworthy discovery of a 25 per cent decrease in muscle soreness for the 72-hour recovery period emphasizes the significance of incorporating nutrient-dense foods, such as almonds, into a balanced diet to promote general health and fitness," said Ritika Samaddar, Regional Head-Dietetics, Max Healthcare – Delhi told ANI.
Decoding the nutritional composition of almonds
Almonds are a nutritional powerhouse, packed with essential nutrients that promote overall health and well-being. Rich in heart-healthy monounsaturated fats, almonds help lower LDL cholesterol levels and reduce the risk of cardiovascular disease. They are an excellent source of vitamin E, an antioxidant that protects cells from oxidative damage and supports skin health. Almonds also provide an array of minerals, including magnesium, which plays a vital role in bone health and muscle function, and manganese, which is necessary for metabolism and bone formation. Additionally, almonds are a good source of protein and fiber, making them a satisfying and nutritious snack choice.
