Damage-reduces pain and increases muscle performance
According to a new study published in Current Developments in Nutrition, a food science journal published by the American Dietetic Association, regular consumption of almonds may reduce pain and muscle damage after exercise, improve muscle performance, and aid recovery. In particular, if you eat foods that reduce muscle fatigue and pain after exercise, you are more likely to maintain your exercise routine.
The results of this study add to the scientific evidence showing the positive effects of almonds on post-exercise recovery. Several studies have already investigated the effects of almonds on fatigue and exercise metabolism, as well as the effects of almond consumption on muscle pain and muscle performance.
This randomized, crossover study, conducted with support from the California Almond Board, was conducted on 26 middle-aged people who exercised 1 to 4 hours a week and were at a healthy weight or overweight (BMI 23 to 30). Study participants ate two handfuls (about 57 grams) of raw almonds or three handfuls (about 86 grams) of equal-calorie unsalted pretzels as a control food every day for eight weeks. During the study period, subjects induced muscle damage by running downhill on a treadmill for 30 minutes every day and then immediately consumed almonds or pretzels. Study participants continued the recovery process by consuming almonds or pretzels every day for three days after treadmill running.
The research team measured participants’ muscle pain perception, muscle performance (isokinetic torque test and vertical jump assessment), and biochemical indicators of muscle damage and inflammation (creatine kinase, C-reactive protein) before and 24, 48, and 72 hours after treadmill running. , myoglobin, and antioxidant capacity) were measured.
The study found that those who consumed almonds had reduced levels of creatine kinase (CK), a marker of muscle damage, for up to 72 hours post-exercise, had faster declines in CK levels after 72 hours, improved muscle performance at 24 and 72 hours, and increased muscle strength after maximal eccentric contraction. Pain ratings were reduced for 24 hours (37% reduction) and 48 hours (33% reduction).
Meanwhile, no significant differences were observed in other biochemical indicators such as C-reactive protein, myoglobin concentration, and antioxidant capacity. The researchers said that since this study was conducted on non-smoking adults with healthy weight or mild obesity who exercised 1 to 4 hours a week, the same results may not apply to people of different ages or physical conditions.
“This study provides insight into how almonds may contribute to aiding recovery after exercise,” said Dr. Mark Kurn, director of the Department of Exercise Nutrition at San Diego State University. “It can promote recovery after exercise,” he explained. “Almonds, when consumed as a whole food, may have greater benefits than isolated vitamin supplements,” he added.
A handful (28g) of almonds contains a total of 15 essential nutrients, including 6g of protein, 4g of dietary fiber, 13g of unsaturated fat, 1g of saturated fat, and 7.27mg of vitamin E (67% of the standard daily intake for Koreans) for modern people leading active lives. It is well known as an ideal healthy snack for people. Dr. Kurn said, “Strategies to help with recovery are very important because good recovery after exercise is essential for the next exercise and greater intensity,”
Reporter Kim Shin-ah [email protected]
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Interview Between Time.News Editor and Dr. Mark Kurn on the Effects of Almonds Post-Exercise
Time.News Editor (TNE): Welcome to Time.News, Dr. Kurn! Thank you for joining us today to discuss your fascinating research on almonds and their impact on exercise recovery.
Dr. Mark Kurn (MK): Thank you for having me! It’s a pleasure to be here.
TNE: Let’s dive right in. Your recent study published in Current Developments in Nutrition suggests that regular consumption of almonds can significantly help reduce muscle pain and enhance recovery. Can you tell us more about how that conclusion was reached?
MK: Absolutely! We conducted a randomized, crossover study with 26 middle-aged participants who exercised moderately each week. They replaced their after-exercise snacks with either raw almonds or unsalted pretzels for eight weeks. After inducing muscle damage through treadmill running, we evaluated their muscle pain, performance, and biochemical markers of muscle damage.
TNE: Interesting. So, what were the specific findings regarding muscle pain and performance after consuming almonds compared to the control group?
MK: The results were compelling. Participants who consumed almonds saw a reduction in muscle pain ratings—37% lower after 24 hours and 33% lower after 48 hours. Moreover, we observed lower levels of creatine kinase, which is a key marker for muscle damage, showing that almonds can really help in mitigating the soreness post-exercise.
TNE: That’s impressive! And did you notice any differences in overall muscle performance between the two groups?
MK: Yes, indeed! The almond group exhibited improvements in muscle performance as evidenced by better results in isokinetic torque tests and vertical jumps at the 24 and 72-hour marks after the exercise. This indicates that almonds not only help with recovery but may also enhance overall muscle function.
TNE: It’s fascinating how a simple snack can have such profound effects. Can you elaborate on why almonds may have these benefits compared to other foods or supplements?
MK: One of the main advantages of consuming whole foods like almonds is their comprehensive nutrient profile. A handful contains protein, dietary fiber, healthy fats, and a good amount of vitamin E. These components work synergistically to reduce inflammation and improve recovery. In contrast, isolated supplements might not provide the same level of benefits.
TNE: That makes a lot of sense. However, you mentioned that your study was conducted on a specific demographic. Are there any limitations to your findings that people should be aware of?
MK: Yes, that’s an important point. Since our study focused on non-smoking adults within a specific BMI range who exercised a few hours per week, the results may not be applicable to other populations, such as younger individuals or those with different health conditions. Further research will be needed to explore these variables.
TNE: What advice would you give to individuals looking to improve their post-exercise recovery based on your research?
MK: Incorporating almonds as a regular part of your diet can be beneficial—perhaps as a convenient snack after workouts. Also, maintaining hydration and a balanced diet rich in whole foods is key. Remember, good recovery practices build the foundation for improved performance in future workouts.
TNE: Thank you, Dr. Kurn, for sharing your insights today. It’s clear that something as simple as a handful of almonds can play a significant role in improving our exercise recovery.
MK: Thank you for having me! I hope this information encourages more people to consider nutrition, particularly healthy snacks, as part of their fitness routines.
TNE: Absolutely! We look forward to seeing more research on this topic in the future.