Eating Almonds Daily Increases Recovery Molecules by 69 pc, Helps Recover After Strenuous Exercise: Study

The researchers concluded that daily almond consumption altered metabolism, downregulated exercise-induced inflammation and oxidative stress, and helped the body recover faster.

“We conclude that almonds provide a unique and complex mix of nutrients and polyphenols that may support metabolic recovery from stressful levels of exercise,” lead lead author, professor at the North Carolina Research Campus, said. said David C. Niemann, Ph.D., Ph.D.

“Almonds contain high amounts of protein, healthy fats, vitamin E, minerals and fiber. The brown skin of almonds also contains polyphenols, which eventually reach the large intestine and Helps control inflammation and oxidative stress.

According to this study, in a randomized controlled trial, female and male participants who ate 57 g of almonds daily for one month were found to have increased levels of beneficial fat 12,13-DiHOME (12,13-dihydroxy-9Z- octadecenoic acid) was immediately enriched. After a session of more strenuous exercise than control participants.

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

“Here, volunteers who ingested 57 g of almonds daily for a month prior to a single ‘Weekend Warrior’ exercise match had higher post-exercise blood 12,13-DiHOME than control volunteers.” have shown to be more beneficial.

“They also reported less fatigue and strain, greater leg back strength, and less post-exercise muscle damage than control volunteers.

Concentrations of beneficial 12,13-DiHOME immediately after exercise were 69% higher in the plasma of almond group participants than in control group participants.

“They also reported less fatigue and tightness, greater leg back strength, and less post-exercise muscle damage than control volunteers. (Photo: Getty Images/Thinkstock)

12,13-DiHOME is known to increase fatty acid transport and its uptake by skeletal muscle, with the overall effect of stimulating post-exercise metabolic recovery.

Another oxylipin, the mildly toxic 9,10-dihydroxy-12-octadecenoic acid (9,10-diHOME), showed the opposite pattern, with 40% more blood in controls than in almonds immediately after exercise. high group.

Unlike 12,13-DiHOME, 9,10-diHOME has been shown to negatively impact overall health and body recovery after exercise.

The study found that the clinical trial involved 38 men and 26 women between the ages of 30 and 65 who were not doing regular weight training. The other half were assigned to a control group who ate calorie-matched cereal bars daily.

The researchers collected blood and urine samples before and after 4 weeks of supplementation. It included leg back strength training.

Additional blood and urine samples were taken immediately after this 90-minute “eccentric exercise” session and then daily for four days thereafter.

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, says the study.

As expected, 90 minutes of exercise led to an increase in volunteers’ self-reported sensations of muscle injury and muscle soreness, as well as an increase in POMS scores. said the study.

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.

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

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