New Study: Almonds Promote Recovery After Exercise A new study found that eating almonds increased levels of 12,13-dihydroxy-9Z-octadecenoic acid, which promotes recovery after exercise, by 69%.

According to a new study published in the medical journal Frontiers in Nutrition, eating almonds daily may help the body recover better after exercise..

A randomized controlled trial found that female and male participants who ate 57 grams of almonds daily for one month had more blood levels of a beneficial fat called 12,13-dihydroxy-9Z-octadecenoic acid immediately after a session of intense exercise (12. This molecule, called oxidized fat, is synthesized from linoleic acid by brown adipose tissue and has beneficial effects on metabolic health and energy regulation..

Study author, professor and director of the Appalachian State University Human Development Laboratory at the North Carolina Research Campus, Dr. David Nieman, said: “We found that volunteers who consumed 57 grams of almonds daily for one month and exercised once on weekends, immediately. They also reported less fatigue and strain, greater leg strength, and less muscle damage after exercise compared to control volunteers."

The study involved 38 men and 26 women aged 30 to 65 who did not engage in regular strength training.. Approximately half were randomly assigned to the daily almond diet group and the other half to the control group, who ate a similar calorie cereal bar daily..

Researchers took blood and urine samples from participants before and after the four-week study period.. Performance measures included a 30-second Wingate anaerobic test, a 50-meter shuttle run, as well as vertical jump, bench press, and leg-back strength exercises.. Additional blood and urine samples were taken immediately after the 90-minute workouts and daily for four days thereafter..

After each blood draw, participants completed a Mood Status Profile (POMS) questionnaire to assess their mental state, pain, and tension after vigorous exercise on a 10-point scale..

The researchers said that, as expected, volunteers often reported muscle pain after 90-minute workouts, as well as increased POMS scores, indicating decreased energy and increased fatigue, anxiety, and depression..

Training also resulted in a transient increase in blood levels of pro-inflammatory proteins, suggesting little muscle damage, but these changes in protein levels were similar in both groups..

Beneficial 12,13-DiHOME levels immediately after exercise were 69% higher in plasma in almond-eating group than in control group. This molecule is known to increase fatty acid transport and uptake by skeletal muscle, with the overall effect of stimulating post-exercise metabolic recovery..

The opposite pattern was found for the moderately toxic 9,10-dihydroxy-12-octadecenoic acid (9,10-diHOME), which was 40% higher in the blood of the control group immediately after training than in the almond group.. Unlike 12,13-DiHOME, 9,10-diHOME has been shown to have a negative impact on overall health and body recovery after exercise.

Nieman and his colleagues concluded that daily consumption of almonds leads to a change in metabolism, a reduction in inflammation and oxidative stress from exercise, and allows the body to recover faster..

Nieman concluded: “We concluded that almonds contain a unique and complex blend of nutrients and polyphenols that may help support metabolic recovery after stress.. Almonds are high in protein, healthy fats, vitamin E, minerals and fiber. And the brown skin of almonds contains polyphenols that enter the colon and help control inflammation and oxidative stress.”.

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