Researchers found that people who ate 2 ounces (oz) of almonds each day for one month had more of a recovery-boosting fat in their blood after a single session of hard exercise than a group who ate a cereal bar with the same number of calories. What’s more, “They also reported feeling less fatigue and tension, better leg [and] back strength, and decreased muscle damage after exercise than control volunteers,” said David C Nieman, DrPH, a coauthor of the study, a professor, and the director of the Appalachian State University Human Performance Laboratory at the North Carolina Research Campus in Kannapolis, in a press release.
Almonds Versus Cereal Bars: Which Is Better for Recovery?
The 64 study participants (38 men and 26 women) were between ages 30 and 65 and did not weight train on a regular basis. The study was a randomized controlled trial, meaning subjects were randomly placed into one of two groups: a group that ate 2 oz of almonds every day, and a control group who consumed a daily cereal bar containing the same number of calories. The single exercise session was 90 minutes and included a Wingate anaerobic test (an all-out 30-second sprint on a stationary cycle against resistance), a 50-meter shuttle run test, and vertical jump, bench press, and leg-back strength exercises. The researchers took blood and urine samples immediately after the exercise session and each day for four days afterward. Each participant rated their delayed onset muscle soreness (often shortened to DOMS), or the pain and stiffness felt after the strenuous exercise that they weren’t conditioned to do.
People Who Ate Almonds Reported Less Fatigue and Tension After Exercise
As expected, the hour and a half of exercise led to an increase in all the volunteers’ self-reported feelings of muscle soreness, as well as decreases in energy and increases in fatigue. Lab work showed that both groups had temporarily elevated levels of pro-inflammatory cytokines in the blood, which suggests minor muscle damage. But the group who ate the almonds also had a higher concentration of the recovery-boosting fat 12,13-DiHOME — 69 percent higher than participants in the control group. RELATED: The Ultimate Guide to Brown Fat and Whether It Can Help Hack Your Metabolism At the same time, subjects who ate almonds had 40 percent lower levels of the mildly toxic fat 9,10-diHOME in their blood than those in the control group. This fat has been shown to have negative effects on overall health and the body’s recovery from exercise, noted the study authors.
Almonds Are Packed With Anti-Inflammatory Nutrients and Antioxidants
Overall, the group who ate almonds had lower post-exercise fatigue and muscle damage. By lowering inflammation and oxidative stress caused by strenuous exercise, the nuts seemed to help people recover more quickly. “We conclude that almonds provide a unique and complex nutrient and polyphenol mixture that may support metabolic recovery from stressful levels of exercise,” said Dr. Nieman. Almonds are high in protein, healthy types of fats, vitamin E, minerals, and fiber, and their brown skins contain substances called polyphenols that help control inflammation and oxidative stress in the large intestine, he said. Polyphenols are a class of compounds found in many plant foods, according to the Kendall Reagan Nutrition Center at Colorado State. Most polyphenols work as antioxidants in the body and protect against environmental harm, such as from UV damage and pollution. Fruits, vegetables, beans, and soy also contain polyphenols. “These findings are very interesting and supportive of the anti-inflammatory benefits that almonds can provide,” says Julia Zumpano, RD, a registered dietitian at the Cleveland Clinic in Ohio. It’s not news that almonds contain polyphenols, which have been touted for their anti-inflammatory and cell protective benefits, she adds.
This Study Has Some Limitations
The study is limited by its small number of participants, and more research is needed to confirm the findings, says Zumpano. The research was funded by the Modesto-based Almond Board of California. The Almond Board is an organization dedicated to promoting almonds through marketing and by funding and promoting studies about almonds’ health benefits. The Almond Board had no role in the study design, data collection, analysis and interpretation, the preparation of the manuscript, or the decision to submit the article for publication, according to the authors. In addition, this study only looked at almonds; other nuts were not included. Similar levels of polyphenols can be found in hazelnuts, peanuts, pecans, and pistachios, among others, and are highest among walnuts, according to a study in the journal Food & Function. Zumpano points out, though, that “All nuts have slightly different nutritional profiles. We know that almonds are high in mono-unsaturated fat and polyphenols which are likely the cause for the positive outcome. If you want to maximize the benefits, I would suggest sticking to almonds or walnuts instead of other nuts.”
How to Make Room in Your Diet for Almonds
It’s clear that almonds are full of nutrients, but they are also calorie dense, with 165 calories per 1 oz serving, according to the Harvard T.H. Chan School of Public Health. Is it feasible for the average person to eat enough almonds to experience the benefits described in this study? “It is possible for an average person to consume 2 oz (57g) of almonds per day,” or about 46 almonds for a total of 328 calories, says Zumpano. Keep in mind that the average “weekend warrior” may not work out as hard as the subjects in the study and therefore may not experience the same benefits if they don’t do the same amount and type of exercise as the participants, she adds. The two servings of almonds a day would have to be built into an individual’s daily food plan and caloric intake to avoid excess calories, says Zumpano. “I would suggest they replace another snack, food, or beverage that has a similar caloric makeup — ideally, replacing a processed food or beverage, such as the cereal bar used in the study,” she says.
