Eating almonds every day can increase exercise recovery molecules by 69%

For those who exercise regularly, eating almonds every day may be the ideal New Year's resolution
.
A randomized controlled trial published in Frontiers in Nutrition showed that female and male participants who ate 57 grams of almonds per day for a month had more beneficial fats in their blood after a period of high-intensity exercise, 12,13-dihydroxy-9z-octadecenoic acid (12,13-dihome).

This molecule, the so-called aliphalans (oxidized fats), is synthesized from linoleic acid from brown adipose tissue and has beneficial effects
on metabolic health and energy regulation.

Corresponding author: David S.
Dr.
C.
Nieman, a professor and director of the Human Performance Laboratory at Appalachia State University in North Carolina, said, "We show here that volunteers who consumed 57 grams of almonds per day a month before a 'weekend warrior' exercise had more beneficial 12,13-dihome in their blood after exercise than control volunteers
.
" They also reported that they felt less tired and nervous, had better leg and back strength, and had less
muscle damage after exercise compared to the control group volunteers.
”

Four weeks of dietary supplementation with almonds

The clinical trial involved 38 men and 26 women, aged between 30 and 65, who did not undergo regular weight training
.
About half were randomly assigned to the almond diet group, and the other half were randomly assigned to a control group where they ate cereal bars
that matched calories daily.
The researchers took blood and urine samples
before and after dietary supplementation.
Performance tests include a 30-second Wingate anaerobic test, a 50-meter shuttle run test, vertical jumps, bench presses, and leg back strength exercises
.
Additional blood and urine samples were collected immediately after the 90-minute "eccentric exercise" and collected daily for the next four days
.

After each blood draw, participants filled out an "Emotional State Profile" (POMS) questionnaire to quantify their mental state and rate their tardive muscle soreness (i.
e.
, pain and stiffness felt after unused or strenuous exercise) at 10-band intervals
.

As expected, the 90-minute exercise resulted in increased self-reported muscle damage and muscle soreness in the volunteers, as well as an increase in POMS scores, indicating a decrease in self-reported energy and increased
fatigue, anxiety, and depression.

Exercise also causes transient increases in blood levels of pro-inflammatory cytokines such as IL-6, IL-8, IL-10, and MCP-1, consistent with
mild muscle damage.
However, the changes in these cytokines were equal in the almond and cereal bar groups
.

The difference in concentration of the two DiHOME

Importantly, after exercise, the beneficial 12,13-dihome concentration in the plasma of participants in the almond group was 69%
higher than in the control group.
12,13-Dihome is known to increase the transport of fatty acids and their uptake by skeletal muscle, with the overall effect
of stimulating metabolic recovery after exercise.

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

The polyphenols in almond peel may be key

Nieman and his colleagues concluded that eating almonds every day alters metabolism, reduces exercise-induced inflammation and oxidative stress, and allows the body to recover faster
.

"We concluded that almonds provide a unique and complex blend of nutrients and polyphenols that may help metabolism recover
from stressful exercise levels.
Almonds are rich in protein, healthy fats, vitamin E, minerals, and fiber
.
The brown rind of almonds, on the other hand, contains polyphenols that eventually enter the large intestine to help control inflammation and oxidative stress
.
Nieman said
.
Department of circumstances, these relationships may be interpreted as potential conflicts of interest