Almonds: The Ultimate Exercise Recovery Food, According to New Study

Incorporating almonds into your daily diet could significantly enhance exercise recovery, according to a recent study published in the medical journal Frontiers in Nutrition.

The randomized controlled trial involved both male and female participants who consumed 57 grams of almonds daily for a month. The study revealed that these individuals experienced higher levels of the beneficial fat 12,13-dihydroxy-9Z-octadecenoic acid (12,13-DiHOME) in their blood immediately after intense exercise compared to the control group.

12,13-DiHOME, known as an oxidized fat, is synthesized from linoleic acid by brown fat tissue and plays a crucial role in metabolic health and energy regulation.

Dr. David C Nieman, corresponding author and director of the Appalachian State University Human Performance Laboratory, explained that volunteers who adhered to the almond diet reported feeling less fatigue and tension, had better leg-back strength, and experienced decreased muscle damage post-exercise.

The study involved 38 men and 26 women aged between 30 and 65, none of whom engaged in regular weight training. Half of the participants were assigned to the almond diet group, while the other half constituted the control group, consuming a calorie-matched cereal bar daily.

After four weeks of dietary supplementation, blood and urine samples were taken from the participants, and performance measures were assessed, including a 30-second Wingate anaerobic test, a 50-meter shuttle run test, and various strength exercises.

The results indicated that the almond group had a 69 percent higher concentration of the beneficial 12,13-DiHOME in their blood plasma immediately after exercise than the control group. This molecule promotes the transport and uptake of fatty acids by skeletal muscle, facilitating metabolic recovery after exercise.

Moreover, the almond group displayed lower levels of the mildly toxic 9,10-Dihydroxy-12-octadecenoic acid (9,10-diHOME) immediately after exercise compared to the control group. Unlike 12,13-DiHOME, 9,10-diHOME is known to have negative effects on overall health and exercise recovery.

The researchers concluded that daily almond consumption induces metabolic changes that down-regulate inflammation and oxidative stress from exercise, enabling faster recovery. Almonds, with their rich protein content, healthy fats, vitamin E, minerals, and fiber, provide a unique and complex nutrient and polyphenol mixture that supports exercise recovery.

This study adds to the growing body of evidence suggesting that plant-based foods play a significant role in promoting exercise recovery. A separate study published in Medicine & Science last year revealed that potato protein can be as effective as animal-derived milk in building muscle.