Are Eating Almonds the Key to Faster Workout Recovery?

Almonds are a nutrition powerhouse. Just 57 grams (about 2 handfuls of almonds) contains 12 grams of protein, 17 grams of monounsaturated fat, 6.6 grams of polyunsaturated fat, and 6.6 grams of fiber. This same serving size also provides a 96% daily value of vitamin E, 36% daily value of Magnesium, 1.4 grams of amino acid arginine, and 1.75 grams of branched-chain amino acids (leucine, isoleucine, valine). But can almonds also improve workout recovery? Let's take a look at the research.

-Nieman DC, et al. Almond intake alters the acute plasma dihydroxy-octadecenoic acid (DiHOME) response to eccentric exercise. Front. Nutr. 2023;doi: 10.3389/fnut.2022.1042719.

-Rajaram S, Connell KM, Sabaté J. Effect of almond-enriched high-monounsaturated fat diet on selected markers of inflammation: a randomised, controlled, crossover study. Br J Nutr. 2010 Mar;103(6):907-12. doi: 10.1017/S0007114509992480. Epub 2009 Oct 29. PMID: 19874636.

-Fernández-Rodríguez R, Jiménez-López E, Garrido-Miguel M, Martínez-Ortega I, Martínez-Vizcaíno V, Mesas A. Does the evidence support a relationship between higher levels of nut consumption, lower risk of depression, and better mood state in the general population? A systematic review. Nutr Rev. (2022) 80:2076–88. doi: 10.1093/nutrit/nuac022

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