If you’re an avid exerciser, then you’re probably always on the lookout for ways to optimize your recovery and ensure you’re getting the most out of every workout. Well, a new study published in Frontiers in Nutrition has found that adding almonds to your diet can help your body recover from exercise more quickly and efficiently.
The study included 64 adults who ate two ounces of almonds (or about 46 individual nuts) every day for four weeks. Researchers measured the blood and urine of subjects for various types of metabolites before they started the experiment, immediately after intense 90-minute workout sessions, and for four days following the workouts; biomarkers indicated improved muscle recovery compared to a control group consuming cereal bars with equivalent calories. The results showed that those eating almonds experienced reduced post-exercise fatigue and tension as well as higher levels of strength than those who did not eat almonds.
So how do almonds aid in post-workout recovery? It all boils down to their nutrient profile; each nut is packed with beneficial components including carbs, protein fat, phosphorus calcium magnesium—electrolytes that can get depleted during exercise. Almonds are also full of antioxidants like Vitamin E which helps protect cells from oxidative damage caused by free radicals created during exercise.
Snacking on a handful of nuts or adding them to meals throughout the day is a great way to increase your daily intake while still managing portion sizes and calorie counts. To really make sure you’re taking advantage of all their recovery benefits, try incorporating them into breakfast foods like oatmeal or smoothies. If you don’t have time to prepare something special in the morning, prepping some almond butter toast or overnight oats makes for an easy grab-and-go snack before heading out on your next run or spin class.
Incorporating almonds into your diet may help speed up recovery after exercise, but it should still be combined with other key elements like adequate rest, hydration, stretchings/cool downs, and proper nutrition for optimal performance gains and injury prevention. So don’t forget: add a handful of almonds into your daily routine if you want to give yourself an extra edge when it comes to recovering faster from strenuous workouts!
