Eating almonds daily increases the ‘Weekend Warrior’ exercise recovery molecule by 69%

overview: Adding 57g of almonds to the diet daily for one month increased levels of 12,13-DiHOME, a beneficial fat, in blood samples immediately after strenuous exercise.

sauce: frontier

For those who exercise regularly, eating almonds every day may be the ideal New Year’s resolution.

randomized controlled trials in The forefront of nutrition science Female and male participants who ate 57 g of almonds daily for one month had more beneficial fat 12,13-dihydroxy-9Z-octadecenoic acid (12,13-dihydroxy-9Z-octadecenoic acid) ,13-DiHOME) was shown to be high.

This molecule, the so-called oxylipin (oxidized fat), is synthesized from linoleic acid by brown adipose tissue and has beneficial effects on metabolic health and energy regulation.

Lead author David C Nieman, Ph.D., Professor and Director of the Appalachian State University Human Performance Institute, Research Campus, North Carolina, said: Exercise matches had more beneficial 12,13-DiHOME in blood immediately after exercise than control volunteers. reported a reduction in post-exercise muscle damage.

4 Week Dietary Supplement with Almonds

The clinical trial involved 38 men and 26 women between the ages of 30 and 65 who did not undergo regular weight training. About half were randomly assigned to the almond diet group, and the other half to a control group who ate calorie-matched cereal bars daily. sample was taken.

Performance measures included the 30-second Wingate anaerobic exercise test, 50-meter shuttle run test, vertical jump, bench press, and leg-back strength training. He had additional blood and urine samples taken immediately after the 90-minute “eccentric exercise” session and then daily for 4 days.

After each blood draw, participants completed a “Profile of Mood State” (POMS) questionnaire to quantify their mental state and rate their delayed-onset muscle soreness (i.e., pain and stiffness felt after unaccustomed or strenuous exercise). Rated out of 10. – Interval scale.

As expected, 90 minutes of exercise increased volunteers’ self-reported muscle damage and sensation of muscle soreness, and elevated POMS scores. This indicates a decrease in self-reported vitality and an increase in fatigue, anxiety and depression.

This exercise also transiently elevated levels of pro-inflammatory cytokines such as IL-6, IL-8, IL-10 and MCP-1 in the blood, consistent with mild muscle injury. However, these changes in cytokines were comparable in the almond and cereal bar groups.

Difference between two DiHOME concentrations

Importantly, concentrations of beneficial 12,13-DiHOME immediately after exercise were 69% higher in the plasma of almond group participants than in control group participants. It is known to increase its uptake by skeletal muscle and has the overall effect of stimulating post-exercise metabolic recovery.

The opposite pattern was seen for another oxylipin, the mildly toxic 9,10-dihydroxy-12-octadecenoic acid (9,10-diHOME), with blood levels in the control group immediately after exercise higher than those in the almond group. 40% higher. Unlike 12,13-DiHOME, 9,10-diHOME has been shown to negatively impact overall health and body recovery after exercise.

Polyphenols in almond skins may be key

Niemann and colleagues concluded that daily intake of almonds alters metabolism, downregulates exercise-induced inflammation and oxidative stress, and speeds up the body’s recovery.

“Almonds provide a unique and complex mixture of nutrients and polyphenols that may support metabolic recovery from stressful levels of exercise. It contains fat, vitamin E, minerals and fiber, and the brown skin of almonds contains polyphenols, which eventually reach the large intestine and help control inflammation and oxidative stress.

The authors declare that the research was conducted in the absence of any commercial or financial relationship that could be construed as a potential conflict of interest

Funding: Funded by the California Almond Board in Modesto, CA.Funders had no role in study design, data collection, analysis and interpretation, manuscript preparation, or decision to submit articles for publication

About this diet and exercise research news

author: Misha Dykstra
sauce: frontier
contact: Misha Dykstra – Frontier
image: image is public domain

See also

Original research: open access.
“Almond ingestion alters acute plasma dihydroxy-octadecenoic acid (DiHOME) responses to eccentric exercise” by David Niemann et al. The forefront of nutrition science

overview

Almond ingestion alters acute plasma dihydroxy-octadecenoic acid (DiHOME) responses to eccentric exercise

This study revealed whether consuming nutrient-rich almonds for four weeks reduced post-exercise inflammation, muscle soreness and injury. Acute 90-min bouts of eccentric exercise (90-EE) were used in her 64 non-obese adults (age 30–65 years, BMI <30 kg/m2) not engaged in regular resistance training induced muscle injury.

Using a parallel group design, participants were placed in treatment groups of almonds (AL) (57 g/d) or cereal bars (CB) (calorie matched) for 4 weeks prior to 90-EE (17 exercises). assigned randomly.

Blood and 24-hour urine samples were taken before and after supplementation, and additional blood samples were taken immediately after 90-EE and then daily during an additional 4-day recovery period. Changes in plasma oxylipins, urinary gut-derived phenols, plasma cytokines, muscle injury biomarkers, mood state, and exercise performance were assessed.

The 90-EE protocol induced significant muscle damage, delayed onset of muscle soreness (DOMS), inflammation, decreased muscle strength and power performance, and mood disturbances. The interaction effect (2 groups x 7 time points) showed that AL and CB were associated with less post-exercise fatigue and tone (p=0.051, 0.033, respectively) and higher levels of leg-back muscle strength (p=0.029). backed up. No group differences were found for post-90 EE increases in DOMS and six cytokines. AL was associated with lower serum creatine kinase levels immediately after and 1 day after exercise (p=0.034 and 0.013, respectively).

The 90-EE match increased plasma levels of 13 oxylipins immediately after exercise. Interaction effects revealed significantly higher levels of AL and CB in 12,13-DiHOME (p<0.001) and lower levels in 9,10-DiHOME (p<0.001). Urinary levels of seven gut-derived phenolics, including 5-(3',4'-dihydroxyphenyl)-γ-valerolactone, increased in AL vs. CB and were inversely correlated with changes in plasma 9,10-DiHOME (r = -0.029, p = 0.021).

These data suggest that almonds in improving mood state, maintaining muscle strength, reducing muscle damage, increasing production of gut-derived phenolic metabolites, and altering plasma oxylipin DiHOME responses to untrained eccentric exercise in untrained adults. Supports positive effects of ingestion.

Elevated post-exercise plasma levels of 12,13-DiHOME and almond intake support positive metabolic outcomes in adults engaged in unaccustomed, eccentric exercise.