New Study Reveals Almonds as a Powerhouse for Post-Exercise Muscle Recovery

Almonds aiding muscle recovery after exercise

A recent study published in the journal Frontiers in Nutrition has found that consuming almonds can significantly enhance muscle recovery and performance after exercise. The research highlights the benefits of almonds in reducing muscle soreness and improving overall physical performance, making them an ideal snack for fitness enthusiasts and occasional exercisers alike.

muscle recovery

Key Takeaways

  • Eating almonds daily can reduce muscle soreness by up to 25% during the 72-hour recovery period after exercise.

  • Almonds are rich in protein, healthy fats, and antioxidants, which contribute to their muscle recovery benefits.

  • The study involved mildly overweight, middle-aged participants who were not regular exercisers.

  • The research was funded by the Almond Board of California but conducted independently.

Study Overview

The study included 25 mildly overweight middle-aged men and women who consumed 57 grams (two ounces) of whole raw almonds daily for eight weeks. These participants then performed a 30-minute downhill treadmill run designed to cause muscle damage. The control group consumed a calorie-matched snack of unsalted pretzels.


Participants who ate almonds experienced a 25% reduction in muscle soreness during the 72-hour recovery period. This reduction in soreness translated to better performance in explosive power exercises, such as vertical jumps. The study also found that almond consumption led to higher levels of a beneficial fat called 12,13-DiHOME, which aids in muscle recovery.

Nutritional Benefits of Almonds

Almonds are a nutritional powerhouse, packed with essential nutrients that promote overall health and well-being. They are rich in heart-healthy monounsaturated fats, vitamin E, magnesium, and protein. These nutrients help lower LDL cholesterol levels, support skin health, and improve muscle function.

Expert Opinions

Dr. Oliver C. Witard, Senior Lecturer at Kings College London, stated, “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.” Ritika Samaddar, Regional Head-Dietetics at Max Healthcare, emphasized the importance of incorporating nutrient-dense foods like almonds into a balanced diet to promote general health and fitness.

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Limitations and Future Research

While the study’s findings are promising, it is essential to note that the research was limited to a small group of participants who were not regular exercisers. More research is needed to confirm these findings across different populations and exercise routines.

Practical Tips

For those looking to incorporate almonds into their diet, experts recommend consuming about 57 grams (two ounces) daily. This can be achieved by replacing other snacks or processed foods with almonds. However, it is crucial to balance overall caloric intake to avoid excess calories.


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