New Study Suggests Almonds May Boost Muscle Recovery After Exercise

A recent study published in Current Developments in Nutrition reveals that eating almonds regularly could help improve recovery after exercise, reducing muscle soreness, damage, and boosting performance. The study, funded by the Almond Board of California, suggests that consuming two ounces of almonds daily for eight weeks may benefit individuals who engage in moderate exercise, offering a natural recovery aid.

The randomized crossover study involved 26 middle-aged adults who exercised between one and four hours per week. Participants were given either two ounces of raw almonds or calorie-matched unsalted pretzels each day. After eight weeks, participants underwent a 30-minute downhill treadmill run to induce muscle damage, followed by consumption of their daily almond or pretzel serving for three days post-exercise. Researchers measured muscle soreness, performance, and blood markers of muscle damage, including creatine kinase (CK), which indicates muscle damage, and other inflammation markers.

The findings were promising: the almond group showed lower CK levels, suggesting reduced muscle damage, and quicker recovery. Additionally, participants reported less pain following intense muscle contractions, with significant reductions in soreness at 24 and 48 hours after the run. Muscle performance, assessed via jump tests, also improved at 24 and 72 hours post-exercise in the almond group.

However, no differences were found in other markers like C-reactive protein and myoglobin. The study's authors noted that further research is needed to understand the mechanisms behind these benefits, especially over longer recovery periods or with different demographics.

According to Dr. Mark Kern, one of the study's lead researchers, almonds are packed with protein, antioxidants, and phytonutrients that may support muscle recovery. Nutrition experts agree, emphasizing almonds’ role as a powerful, nutrient-dense snack that could help enhance recovery, reduce muscle pain, and improve strength.

These findings add to the growing body of research suggesting almonds may be an effective, natural way to optimize post-exercise recovery.