Close X
Thursday, November 28, 2024
ADVT 
Health & Fitness

Almonds boost post-exercise muscle recovery and performance

Darpan News Desk IANS, 27 Feb, 2024 04:23 PM
  • Almonds boost post-exercise muscle recovery and performance

New Delhi, Feb 26 (IANSlife) A new study found that eating almond reduces feeling of muscle soreness during exercise recovery which translates to improved muscle performance during a vertical jump challenge. These results expand on prior research which looked at how almonds affect muscle recovery after exercise.

In the new research study, published in Frontiers in Nutrition and funded by the Almond Board of California, 25 mildly overweight middle-aged men and women performed a 30-minute downhill treadmill run test after eight weeks of consuming 57g (two ounces) of whole raw almonds daily. The control group ate a calorie-matched (86 g/three ounces) snack of unsalted pretzels. The treadmill test was designed to cause muscle damage to see how almonds affected muscle recovery.

Researchers measured participants’ muscle function; blood markers of muscle damage and inflammation; and perceived muscle soreness using a visual scale, before, during, and at three time points after the treadmill test. They also measured markers of cardiometabolic health, body composition, and psycho-social assessments of mood, appetite, and well-being at baseline and after eight weeks of almond snacking.

Participants who ate almonds experienced an almost 25 percent reduction in muscle soreness when performing an explosive power exercise (a vertical jump challenge) over the cumulative 72-hour exercise recovery period. The perceived reduction in soreness translated to better muscle performance during the vertical jump challenge in the almond group versus the control. No significant differences were observed in measures of cardiometabolic health, muscle damage/inflammation, mood state, or appetite for the almond group or the control group.

The study included non-smoking participants who were mildly overweight and occasionally physically active but were not trained athletes. A limitation of this study is that the results are not generalizable to populations with other demographic and health characteristics.

“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 Dr. Oliver C. Witard, Senior Lecturer in Exercise Metabolism and Nutrition at Kings College London. “Almonds are naturally nutritious with protein, good fats and the antioxidant vitamin E. They can be considered an ideal food for fitness.” One serving of almonds (28 g) has 4 g of plant protein, 13 g of good unsaturated fat and only 1 g of saturated fat.

MORE Health & Fitness ARTICLES

Stay Active At Your Workplace This Winter

Stay Active At Your Workplace This Winter
The more you move, the more you burn, it’s that simple!

Stay Active At Your Workplace This Winter

Caffeine blocks cocaine's effects on women sex cycle

Caffeine blocks cocaine's effects on women sex cycle
Caffeine, a compound found in tea, coffee and various nuts and berries may offer a new treatment option for women cocaine addicts, research shows....

Caffeine blocks cocaine's effects on women sex cycle

Modern hand dryers spread more germs

Modern hand dryers spread more germs
Modern hand dryers are worse than paper towels when it comes to spreading germs, according to new University of Leeds research....

Modern hand dryers spread more germs

Guide To Winter Skincare

Guide To Winter Skincare
Fight winter woes by using beauty oil, cream cleanser and not relying on toner when the temperature drops.

Guide To Winter Skincare

Night shift may increase obesity risk: Study

Night shift may increase obesity risk: Study
People who work the night shift are more likely to be obese than those on a normal schedule because they burn less energy during a 24-hour period, a US study said Monday....

Night shift may increase obesity risk: Study

Calorie-restricting diets slow ageing

Calorie-restricting diets slow ageing
Having diets with fewer calories may help you delay ageing and age-related disorders such as memory loss, finds new research....

Calorie-restricting diets slow ageing