The Role Of Almonds In Exercise Recovery

The ergogenic effect of almonds must be elucidated as previous studies are limited to their influence on metabolic profiles. PURPOSE: This study aimed to evaluate the impact of ingesting raw, shelled, whole almonds on subjective ratings of pain, force production, vertical jump force, and biochemical indices during recovery from eccentrically-biased exercise. METHODS: Using a randomized, crossover design, 25 healthy adults (37 ± 6 y; 12 men, 13 women) completed 30-minute downhill (-10%) runs at 65-70% of VO2max followed by 3-day recovery periods after consuming either almonds (2 oz/d) or an isocaloric amount of pretzels (control) for 8 weeks. Subjects consumed a serving of the respective study food immediately following the run and each day during recovery. Fasted blood was collected and pain and performance were tested prior to the run and each morning during recovery. RESULTS: The downhill runs elicited moderate amounts of muscle damage as evidenced by the peak of creatine kinase (CK) 24 h after the downhill run (Time: (F (1.46, 30.71) = 14.090, p < 0.001, η2 = 0.40). CK was consistently reduced thereafter during the recovery period of the almond trial; whereas, during the control trial a plateau persisted through the 48 h timepoint. Maximal torque at 120° per second of flexion was higher during the almond when compared to the control at both 24 h and 72 h after the downhill run (Trial: (F (1, 21) = 8.337, p < 0.010, η2 = 0.28). Relative to pretzels, there were no apparent benefits of almonds on subjective ratings of pain in dominant sided muscle groups; however, the nondominant gastrocnemius (Time: (F (2, 44) = 3.599, p < 0.037, η2 = 0.14) experienced significant reductions during the recovery period during the almond trial only. Additionally, pain experienced after flexion (Time: (F (2, 36) = 3.904, p < 0.030, η2 = 0.18) assessment decreased during the almond trial within 72 h of recovery and was less at 48 h compared to control (Trial: (F (1, 18) = 5.608, p < 0.030), η2 = 0.24). There were no significant changes in vertical jump force and C-reactive protein for both trials. CONCLUSION: This study demonstrates that a 2.0 oz/d serving of almonds reduces delayed onset of muscle soreness and maintains muscle strength, potentially promoting increased exercise tolerance and training adaptations. Supported by the Almond Board of California.