How does the consumption of almonds relate to exercise recovery?

Hearty Team
Jan 29, 2023

Does eating almonds daily after exercise help with recovery? A recent study suggested that the answer is yes. 

Study Summary

This randomized controlled trial, including 64 adult participants, found that: 

  • Eating 2 ounces (57 grams) of almonds daily for one month increased the level of beneficial fat 12,13-dihydroxy-9Z-octadecenoic acid (12,13-DiHOME) for all participants, following intense exercise. 
  • Participants who ate almonds daily reported feeling less fatigue and tension, better leg and lower back strength, and decreased muscle damage after exercise. 

12,13-DiHOME is a molecule that is synthesized from linoleic acid by brown fat tissue, and has a beneficial effect on both metabolism and energy. 

The Hearty Take

Researchers are chalking these potential exercise recovery-related benefits to the unique mixture of nutrients and polyphenols found in almonds, including proteins, healthy fats, vitamin E, minerals, and fiber as well as the phytonutrients in the almonds skins, that help tame inflammation and oxidative stress. Eating almonds daily may help the body recover faster from exercise by altering metabolism!

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