Eating Almonds May Help Muscle Recovery After Starting A New Workout Routine

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