Eating almonds speeds up recovery after exercise

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 Eating almonds speeds up recovery after exercise

Daily consumption of almonds rapidly increases healthy fats in the blood of those who exercise regularly, and speeds up muscle recovery in “weekend warriors” who engage in intense physical activity only on weekends or part-time.

A study published in the journal Frontiers in Nutrition titled “Almond Consumption Alters Plasma Dihydroxyoctadecenoic Acid (DiHOME) Acute Response to Eccentric Exercise” found that women and men who ate 57 grams of almonds daily for one month had a higher concentration of healthy fats. in the blood immediately after a session of intense exercise than participants in the control group.

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

Professor David Nieman, director of Appalachian State University's Human Performance Laboratory at the North Carolina Research Campus, said that those who ate almonds not only had more healthy fat in their blood immediately after exercise than did control volunteers, but they also reported about feeling less muscle fatigue and soreness after exercise.

The clinical trial included 38 men and 26 women aged 30 to 65 who did not engage in regular strength training. About half were randomized to almond diet group, and the other half to the control group, who ate a daily cereal bar with the corresponding calorie content.

Nieman and his colleagues concluded that daily consumption of almonds leads to a change in metabolism, a decrease in inflammation and oxidative stress from exercise and allows the body to recover faster.

& “We have concluded that almonds contain a unique and complex blend of nutrients and polyphenols that may aid in post-stress metabolic recovery,” — Nieman concluded.

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