Studies have shown that almonds should be eaten to prevent muscle damage after exercise. On the 16th, a research team from the Department of Food, Biological Processing and Nutrition at Appalachian State University and the Institute of Human Health released a study that "almond consumption alleviates inflammation and muscle damage after exercise."
According to the research team, people who ate about 57g of almonds (about 44 pills) every day for a month have more fat in their blood that promotes recovery, which reduces fatigue and muscle damage after exercise. This is because the healthy fat and anti-inflammatory effects contained in almonds relieve muscle pain and help relieve fatigue.
The experiment was conducted on 64 adult men and women aged 30 to 65. The research team randomly divided the participants into group A, who eats about 57 grams of almonds every day, and group B, who eats the same calorie stick-shaped cereal bar. Participants ate almonds or cereal bars after 90 minutes of daily muscle training such as cycling and vertical jumping for four days. Soon after, blood and urine samples were taken.
Both groups suffered minor muscle damage after exercise. This is because the level of cytokine, which temporarily causes inflammation in the blood, has increased. As a result of the subsequent analysis, group A participants had 69% higher concentrations of fat 12, 13-DiHOME that promotes muscle recovery than group B. The levels of toxic fat 9,10-DiHOME, which hinders inflammation and muscle recovery, were 40% lower.
Almonds are rich in protein, vitamin E, minerals, and fiber, especially healthy fat, which lowers inflammation and oxidative stress caused by intense exercise, helping to recover faster fatigue and muscles. The brown skin contains polyphenol, which helps control colon inflammation and oxidative stress.
Writer: Yeyoung Jeon
(Picture from Unsplash)