Eating almonds daily boosts exercise recovery among weekend warriors

For those who exercise regularly, eating almonds every day may be the perfect fix for the new year.

Randomized controlled trial published in the journal frontiers in nutrition showed that female and male participants who ate 57 grams of almonds per day for one month had more beneficial fat 12,13-dihydroxy-9Z-octadecenoic acid (12,13-diHOME) in their blood immediately after an intense exercise session than the control group. Participants.

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

“Here we show that volunteers who ate 57 grams of almonds per day for a month before eating one meal had a bout of exercise,” said reporting author Dr. David C. Neiman, professor and director of the Human Performance Laboratory at Appalachian State University at North Carolina Research Campus in the US. week” significantly more beneficial than 12,13-DiHOME in their blood immediately after exercise than control volunteers.

“They also reported feeling less fatigue and tension, and better hind leg strength and muscle damage after exercise, compared to control volunteers.”

The clinical trial included 38 men and 26 women, ages 30 to 65, who did not participate in regular weight training.

About half were randomly assigned to the almond diet group, and the other half to the control group, who ate a calorie-matched slab of cereal daily instead.

The researchers took blood and urine samples before and after the four-week period of supplementation.

Performance measures included Wingate’s 30-second anaerobic test, 50-meter shuttle run test, vertical jump, bench press, and back leg strength exercises.

Additional blood and urine samples were taken immediately after the 90-minute ‘eccentric exercise’ session and daily for four days thereafter.

After each blood draw, the participants filled out a mood profile questionnaire (POMS) to determine their mental state, rating delayed-onset muscle soreness — that is, the pain and stiffness they felt after unusual or strenuous exercise — at 10-point intervals.

As expected, the 90-min exercise increased the volunteers’ subjective feelings of muscle damage and muscle soreness, as well as an increased POMS score, which indicates decreased self-reported activity, and increased fatigue, anxiety, and depression.

Exercise also led to transiently elevated levels of pro-inflammatory cytokines such as IL-6, IL-8, IL-10, and MCP-1 in the blood, consistent with mild muscle damage.

However, these cytokine changes were equal in the almond and cereal groups.

Importantly, immediately after exercise, the beneficial concentration of 12,13-DiHOME was 69% higher in the blood plasma of participants in the almond group than in participants in the control group.

12,13-DiHOME is known to increase fatty acid transport and uptake by skeletal muscle, with the overall effect of stimulating metabolic recovery after exercise.

The reverse pattern of another oxilipin was found, the moderately toxic 9,10-dihydroxy-12-octadecenoic acid (9,10-dihome), which was 40% higher immediately after exercise in the blood of the control group than in the almond group.

In contrast to 12,13-DiHOME, 9,10-diHOME has been shown to have negative effects on general health and the body’s recovery for exercise.

Professor Niemann and colleagues concluded that daily consumption of almonds results in a change in metabolism, which reduces inflammation and oxidative stress from exercise and enables the body to recover faster.

“We conclude that almonds provide a unique complex of nutrients and a combination of polyphenols that may support metabolic recovery from stressful levels of exercise.

Almonds contain high amounts of protein, healthy types of fats, vitamin E, minerals and fiber.

“The brown skin of almonds contains polyphenols that end up in the large intestine and help control inflammation and oxidative stress,” he said.

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